Running warm up/down 40:00 [3] 5.0 km (8:00 / km)
there round about and back + strides
Running intervals 24:00 [4] 5.7 km (4:13 / km)
3 x 5 mins -1.2km ish 2 mins between
3 x 3 mins -700m ish 1 min between
s+c 1:00:00 [3]
back with the team
2 week block to get back into things
back squat, 20,30,40
oh press, 20,23,26
jump and stick
core circuit