
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push Press
5-5-5-5-5 (Deload)
Conditioning–
10-9-8-7-6-5-4-3-2-1
KBS (53#/35#)
Box jumps (24/20)
Begin and end with 800m run
20 min cap
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push Press
5-5-5-5-5 (Deload)
Conditioning–
10-9-8-7-6-5-4-3-2-1
KBS (53#/35#)
Box jumps (24/20)
Begin and end with 800m run
20 min cap