modified workout3

walk to track
warmup jog 3x200m

dynamic warm-up [high knees, buttkick, shuffle, carioca, exotic bird+t-spine opener, bounding, leg swings, donkey kicks, tapping, toes & heels]

400m@309+
200m@503+walk+
800m@1043

moderate start then slow, break, faster last 300m or so (good groove).

5min throwing practice @ oval. off, but long distance flicks => good power (b/c of heavier + light rep TGUs?)