Workout of the Day:

-Bench Press Body weight 15 Reps

-10 Pull ups

-Back Squat Body weight 15 Reps

-10 Box Jumps

- 20 sit ups

Repeat 5 times

_________________________

ENDURNACE WORK:

Pool: 3 x 25m underwaters @ 3:00 interval

250m tempo swim x 2

50 m sprint x 3

100m cool down swim

Run: 1 x 400 m warm up

220 m sprint (half lap for track), x 8

1 x 400 m sprint

1 x 400 m cool down jog