Running 50:00 [4]
10x - 20m hill runs
6x - 10,20,30m suicides (720 in total)
10x - 20m sprint, 10m side lunges, 20m backwards running, 10m side lunge.
5x - 50m sprint, 50m jog, 50m sprint, 50m jog
5x - 200m recoveries with conditioning exercises after each 200m.
3min core conditioning.
- plank 1min
- plank with left and right knee bends then extension for 1 min.
- side plank dropping hip to the ground 10x each side.
about 3.5km in total.
drove past an orienteering event on the way home to drop ciara off.