started with 2 rounds around the field. then 2 rounds around the field fartlek with medicine ball. then plyometrics 5 sets. then a relay exercise involving medicine balls and shot put balls, and lotsa duck walk. then 20X15m sprinting, interlaced with 19X15m jogging (back to the start line lah). end of training.
seems short (i might have missed out some) but was quite shag. i had a toe cramp at the mrt and missed the train.
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