Wed 21/1/09

AM - 2.7 km walk


Evening - gym

3x 2 minute rounds skipping
good stretch

2x 4 big ass sprints - we sprint 100-150m, don't know exactly, then jog 50m slowly, 50m 3/4 then sprint back to where we start the jog.

Then 4 100 m sprints with 15 seconds rest in between.

VERY fucked after this, legs didn't really recover for the rest of the session.


4x 3minute heavy bag rounds with drills called out like burpees, push ups and sit-ups.

Then we did some medicine ball ab exercises with a partner.

Then 4x 2 minute rounds of focus pads with a partner.