EMPORIA FITNESS
Hang Clean 2 x 15
135 135

Hamstring Curls 3 x 10
65 70 75

Leg Extensions 3 x 10
50 55 60

Cable Twists 3 x 15
50 55 60

X-Walks 4 x 15 steps each direction

EMPORIA MIDDLE SCHOOL TRACK
400 m (Shffle...A-Skips...Back Run...Karokee)

Circuit x 2 (done with a 2kg medball)
60 side wall throws
60 sit back-twist-throw
60 overhead foward throw
50 shoulder taps above head
30 chest pass
100 line jumps side to side
100 line jumps front to back

800 m cool down