20/12 INTERVALS AND STRENGTH at GYM BUSSELTON

3 kms in 22.20.
Intervals at 9.5 kms and 7.5 kms hour
200/200
200/400
200/600
200/400
200/200
200 at 7.5 ams hour

Strength work

3 x10 Tricep dips
3 x 20 L/R hooks on boxing bag
3 x 10 push ups ( knees)
50 squats