Dec 31
warm up
agility ladder drills 
tempo session (150m@ 75% and jogging in between)
4x12 push ups
2x12 swiss ball jacknives
3x30,30,60 sec prone cobra
2x6 overhead pvc squat
static stretching
notes:
-i know, i know, ladder drills are stupid, i was forced to do them by my coach who is a fan of them
-i lost count of the 150m runs, i didn’t do too much volume, and we were suppose to do them at race pace, but since i raced yesterday that would’ve been unrealistic
-i meant to stretch after yesterdays workout but forgot
-felt some popping in the back of my left shoulder, no pain, coach says may be because of dehydration