Attached is a 2 week general programme (nov 7 - nov 20) for juniors and seniors. Everyone can use as much from it as matches his/her stamina.

Download Junior Nov 7 -20

Download Senior Nov 7 - 20

Download Junior Nov 21 -Dec 4

Download Senior Nov 21 -Dec 4

Download Junior Dec 5 -18

Download Senior Dec 5 -18