• dynamic warm up.
• sprints drills.
• Core stability exercises .
• abdominal crunches.
• oblique 25x3 sets.
• 10x5 ankle jump with acceleration 30m.
• striding 10x100.

4.30 meet azzrul and sazilah at T.inter i was on time 4.30.00sec

zilah told us that shes 'hung' so we went to c.s to scavenge for fried mushroom bgt it

and we strght head to sch for trng we begin aprroximately at 5.15 do our drills ect.....

today i dont really feel tht im in tha top form bcs early this mrng i did smtg whch affect my leg

we wrapped up after all the guys complete a fun 100m hahas it was hilarious as we warm down

farhan tell us tht he wanted to go swimming as it was kinda humid today and yes! everyone

agreed. we spent about 1hr inda pool plus the life safety bouyant all of thm know when im inda

pool my fav thng to is 'dolphin' only my mates know what is it. wash up at 9 inda swimming

gents and off to flag a cab to my mummy hse to load in FOOOOODDDDDD......

so yeah thts it.have fun mates ;D

posted by:moretti