Friday/Monday/Tuesday

Friday was resting before Tour 2, and Monday was resting after Tour 2, so on both days only did 3 miles cycling as light fitness.
Tuesday: 8.5 miles cycling and went to Regents Park.
No-one else turned up for Ka-Pow training so, not wanting to have the trip go to waste I did the following sprint/shuffle fitness with some Backhand hucking practice afterwards:

Did these three drills three times each at full speed with 10 seconds break between each drill and 30 seconds rest between each set:

Drill 1: Sprint A - B - A - B - C - B - A - B - D - B - A
Drill 2: Sprint A - C, Shuffle C - D - C, Backwards Shuffle C - A, Sprint A - D, Shuffle D - C - D, Backwards Shuffle D - A, Sprint A - B
Drill 3: Sprint A - B, Backwards run B - A, Sprint A - B - C, Backwards run C - A, Sprint A - B - D, Backwards run D - A, Sprint A - B

Cheeky lunchtime gym session today!