400M + BACK SQUAT + CHEST + BACK + ARMS + ABS

400m x 3

Back Squat

110Kg x 3

120Kg x 1

Chest

Back

Arms

Abs

400M SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m Sprints x 4

Back Squat

100Kg x 3 x 2

Back

Arms

Abs