Friday
Box Squats 3 x3
Cable Flys 1 minute straight
Weighted Pull ups 3 x5
rear Delt fly 3 x 15
1 leg cable leg curls 3 x6
Triceps Pushdown hold 2 sec at bottom 19,8,6
Today
100 meters is 15 sec did 4, this is not hard speed wise but having not done anything like this in a wild felt good and challenging! Rest 3 minutes between sets