Circuits 43:00 
LUOC circuits. I planned a tough core-focused one for this week by a (later regretted) request from one of our members. Hehe. Also made it a "no hands" session (for my benefit).
Exercises performed as 45s on/15s rest, each exercise was performed 3 times before moving onto the next one. Repeated the set twice and took 4 minutes rest between sets.
Set: (front, elbow) plank, (air) squats, sit ups, calf raisers, Russian twists (ouch).
Bolton's hip routine (45s per exercise, no rest between exercises, repeat each set for each leg).
Set: clam, side leg lifts, forward leg circles, backwards leg circles, front/back foot taps.
Did a few stretches and my cool down was sort of also my track session warm up. Two birds, one stone!