Walk 3:00:00 [3]
Beach, waikele sc, park, shops
S&C 35:00 [3]
Drop squats
One legged drop squats
Plyometric jumps
Stretches
Marching/Skipping
Lying dumbbell press w/u @ 7.5kg ea + 4*8 @ 15kg ea
Press ups 4*6 2 sec pause
Birddog rows 4*8 @ 25kg
Chest support rows 4*8 @ 20kg ea
Kneeling arm extension 4*8
Run 25:00 [3] 3.8 km (6:35 / km)