10x 300m s/m 26

S/m 20

S/m 24

12x 500m a/m 23

5x 750m a/m 23 1 min rest warm up for squats

700x 2 600x 2 500m x2 400x 2 300x2 s/m 24,26,28,30,32

3000m 10x 300m a/m 29

12 x 500m s/m 23

3200m a/m 21 3.20 rest 10x 320m s/m 28 1 min rest

Variable

3000m s/m 22 3 min rest 10x 350m a/m 27 1 min rest

Warm up for chest

2800,1400,800,600,400,200m s/m 20,22,24,26,28,30

Warm up for shoulder work out

10x 500m s/m 24 1 min rest

15x 400m 1 min rest a/m 22x5 24x5 26x5

2500, 1250, 750, 500 s/m 22,24,26,28

2800m s/m 21 3 min rest 1400m s/m 23 2 min rest 800m s/m 25 2 min rest 600m s/m 27 1.30min rest 400m s/m 29 .30 min rest 200m s/m 31

Warm up for chest

3000m 10x 300m

Hungover