Wednesday 12-3-14

Warm up–

Run 400m

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength–

5 Sets

3 Deadlifts (Heavy)

Rest 30 sec 

Max ring rows

Rest 90 sec 

Conditioning–

3 RFT 

30 KBS (53#/35#)

400m Run 

20 Box Jumps (24″/20″)

15 min Cap