1. Warm up
2. Conditioning: six-to-ten rounds for max speed/effort of:
Hill sprint, 100m
Rest, walk back down
3. Suppplementary; three rounds of:
Ab wheel roll out, 5 reps
Come prepared (shoes, jacket or warm top, waterproof etc). If the weather is still horrendous this may change!
Well done everyone that came in today, great effort.