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

3456m s/m 20 3 min rest 789m a/m 24 2.30 rest 321m x 10 s/m 28 1.25 rest

13x 300m

10x 400m

1500m s/m 20 1250m s/m 22 1000m s/m 24 750m s/m 26 500m s/m 28 250m s/m 30 2 min rest

3000m s/m 21 10x 350m s/m 27

20x 300m 1 min rest

3333m s/m 20 2222 s/m 22 1111m s/m 24 555m s/m 26 222 a/m 28

3000m s/m 20 1000s/m 22 2x 500m s/m 24 2x 300m s/m 28

2x 800,600,400,250 1 min rest

10x 300m 1 min rest s/m 28

Warm up for sprints