16nd :
Dash : 150-100-50m x 3set
150m ni 21sec,21sec,22sec
100m ni 13sec, 14sec, 14sec
50m ni 7sec, 7sec, 7sec
aaaa sunaj unahaa shahsan shuu.
17nd amrah yostoi baisan 3tsag sags nudeed budaa kk
18nd Weight training:
Bench 50kg-10 x 10set
Squat 60kg-10 x 5set
Dash 150m -3set
Hol gej aimaar goy medremjtei baina.
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