went to NTU and started our horrifying training as Dex would put it...

1) Warm up
2) 10 x 800m at 1.40mins per lap and 60 seconds rest inbetween
3 of us took turns to lead..
and the timing came out to be quite successful

3.16, 3.18, 3.17, 3.20, 3.19, 3.20, 3.23, 3.20, 3.18 and 3.16mins:)

3) Cool down
4) Lunges
5) One legged hop
6) Crab Claws (not food but a drill)
7) Partner leg raises
8) Front, side and backwards bridges
9) Squats