Wednesday 4-29-15

Warm up

400m Run 

10 OHS 

Shoulder mobility 

Dynamic stretches 

Skill

Sprint intervals 

rest 90 sec between rds

600m Sprint 

400m Sprint 

200m Sprint 

Conditioning

4 Rounds 

400m Run 

Max rep Bench press (BW)

Max rep Ring dips

20 min cap

*Scored for total reps bench and dips*

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