very tired from staying up late to watch the 110hurdles and legs are a bit sore today so i took this pretty easy.
So did 10min warm up on treadmill,
ab work with medicine ball and exercise ball.
pec decks at 10kg 10 x3
90 degree leg extensions at 30kg 5x6
50x 2kg bicep on each arm
knee ups 5x3
10x3 15kg lateral pull downs.
etc etc i have it all written down in my gym book somewhere.
warm up and warm down,
then had to put out two control and then a race to the start triangle, then we had to do a scatter course back.
and then i did 3 hills and some ab work