X-training

Tuesday: 6 x 3min treadmill intervals with 3 mins walking rest between. Efforts @ 13.5 - 15km/hr. Ascending with each effort.
Wednesday: weights training. 3 x 10-12 reps full deep squats @ 50-60kg & 50kg sumo deadlift for leg strength, 2 x 10-12 weighted step ups with 10-12.5kg dumbells for glute power. 100 rep plank row and push up superset with some pulldowns and upright row for shoulder and core stability. 2 x 10-12 back extensions for hammy balance and lower back strength.

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