Monday Did 3 .9 mles with 1100ft of accent, 18i/2 mins not bad pleased with that gave him the day off
Tuesday, 10 x 30 sprints and walk backs,2 laps warm up 2 warm down Long time spent on stretching legs and hips and lower back
4. 30 gym warm up going over a little technique on levels and movement on defence. 25 mins on heavy and maze bag nice and steady with 10 sec bursts every 1 minute. 1 olympic ciciut, then a stomach and lower back routine stretch warm down leave at 6