Wednesday - Sept. 9

Overhead Squat
 - 3 x 15 @ 50kg
Lunge (r/l)
 - 3 x 15 @ 45#
Bounding
 - 2 x 10
Side-to-Side Hurdle Jumps
 - 2 x 20 (r/l) @ 18"
Single Leg Calf Raise
 - 3 x 20 (r/l)
Fire Hydrants
 - 3 x 50 (r/l)

Sprints
 - 20m x 5
 - 40m x 5
 - 60m x 5
 - 100m x 4
 - 200m x 2
 - 440m x 1

Neck exercises
 x 40 all directions