• 6 rounds around the stadium(outside)
• drills: (2x 30mdrills and 5m sprint off)

1. ankling
2. high knee
3. butt kick
4. shuffling
5. extension
6. fast leg
7. back to school

• 3x 60m-high knee drills
• 8 sets of 200m(60-70%),100m walk
• execise:3x15 each leg --left ankle on right knee,right hand hold on to the wall for support, and bend with body straight with right leg/thigh parallel to the ground or lower.

reflection: I tried my best to last for the high knee exercise because that's my weak area-not being able to last anything that has anything to do with high knee. For the schedule- run 200m and walk 100m, i almost died and gave up at the third set but i forced myself to do it-i had to persevere. I have to prove that i can do it! I felt a great sense of achievement when i finished my 8 sets! The 'squatting' exercise was fun-tiring but fun because i never did thought that something i do everyday as a joke could actually turn out to be an exercise during training. ((x

thus, overall 4 STARS!!