Went to the SMH to do speed my plan was to do a ladder workout, the track is 322 meters. I did 1 lap, 2, 3, 2, 1, then jumped in the the girls and did 3x1 all with 1 lap recovery. 67, 2:27, 3:49, 2:30, 71, 67, 66, 67 I ran out of time so I had to be done. would have like to do a couple more it was fun to do the last 3 with the girls because I pushed myself a lot more. HiiT- 4x 40 sec on 20 sec off Super squat with 15lb Burpee Spider crawl to forearm lower 15 lb weight swing jump back to push up to row to side angle dips with 10lb angle lunge touch with 8lb stretching
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