Monday 25/05/09
"Non Illegitum Tatum Carboundum"
Row/Run/XFT---Shoulder Press ---Pull ups---KBS
1000 mtrs------------10--------------10-------10
800 mtrs-------------15--------------15-------15
400 mtrs-------------30--------------30------30
Men 15 kg DB's/9 kg WBS
Ladies 10 kg DB's/5kg WBS
Scale weights/KBS as required
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