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Saturday, May 11, 2013. Sunday - Conditioning workout. 100-100-200-200 - Optional extra set. Run at 75, ON GRASS BAREFOOT IF POSSIBLE, shouldnt be really difficult. 200 is 100m back and forth. Walk 50m between reps, 100m between sets each line is a set. Up to 12 sets of 12 pushups - 30s side bridge - 12 walking lunges. Full dynamic warmup and easy throwing. Lift beforeafter if you want. Wednesday - Conditioning workout. 20x100m 1 min cycle. Thursday 7am - Track workout. 45 Degree 1-2 Cut.
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Postmen Track

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Saturday, May 11, 2013. Sunday - Conditioning workout. 100-100-200-200 - Optional extra set. Run at 75, ON GRASS BAREFOOT IF POSSIBLE, shouldnt be really difficult. 200 is 100m back and forth. Walk 50m between reps, 100m between sets each line is a set. Up to 12 sets of 12 pushups - 30s side bridge - 12 walking lunges. Full dynamic warmup and easy throwing. Lift beforeafter if you want. Wednesday - Conditioning workout. 20x100m 1 min cycle. Thursday 7am - Track workout. 45 Degree 1-2 Cut.

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The website has the following in the web site, "Saturday, May 11, 2013." I analyzed that the web page also stated " 100-100-200-200 - Optional extra set." They also stated " Run at 75, ON GRASS BAREFOOT IF POSSIBLE, shouldnt be really difficult. 200 is 100m back and forth. Walk 50m between reps, 100m between sets each line is a set. Up to 12 sets of 12 pushups - 30s side bridge - 12 walking lunges. Full dynamic warmup and easy throwing. Lift beforeafter if you want. Thursday 7am - Track workout."

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