This morning's session and the week ahead...

a very poor turn out this morning - 5 of us...wouldn't call it the "squad" session it was meant to be...pretty hard session though...we jogged over to the school oval at Telopea and proceeded to do the following (I paired up with the trainer):

boxing:

30secs of each of the following (no rest): jabs & crosses/hooks/uppercuts & push ups then swap (push ups done by each partner)

60secs of combos (jab,cross, hook, uppercut) followed by 10 x 6-count bodybuilders then swap (6-count bodybuilders done by each partner)

running (cones at 0m, 10m, 20m):

3 x [short/long/short while partner held the plank position then swap]
3 x [long/short/long while partner did alternate leg lunges then swap]

boxing:

combination of crunches and boxing at the top of the crunch, starting with 2 punches, then adding 2 each crunch up to 20, and then 20 back down to 2...swap

half crunch (just shoulders off the ground) punching upwards for 60secs (killer!)

running (6 cones about 5m apart on one line with a corresponding cone 5m away at the first cone building up to 25m on the last cone):
sprint to cone then backpedal to next cone on left, person on last cone (furthest apart) runs around to start of line (everyone else does push ups after completing their sprint&backpedal), calls "ready" (everyone gets to their feet) then "go"...kept going until everyone has been to each position...we repeated this then reversed the cones so that we were backpedaling to our right....

finished with a slow jog back to the gym...

Day	Session
Monday	squad fitness session (6:30-7:30am)
Tuesday	faster session: 10x30sec/30secJR (~12:45pm) + batting session (5:45pm)
Wednesday	squad fitness session (6:30-7:30am) + easy 50min
Thursday	swimming/DWR (12:30pm) + speedygeese session (5:30pm)
Friday	Customs (~12:25pm)
Saturday	golf
Sunday	ACTVAC Half (8:30am) + squad cricket training (3:30-6:00pm)