Friday 7-3-15

Warm up

Run 400m 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Deadlift

5-5-5-5-5

Conditioning

50 Deadlifts (95#/65#)

40 Power clean

30 Hang cleans

20 Squat cleans

1 mile run

**Partition reps and run however you want. 

Schedule:

Friday July 3rd

Rocky Point: 8am,9am,10am,4:30pm and 5:30pm

Lake Grove: 9am

Saturday July 4th

Rocky Point: 9am and 10am

Lake Grove: No Class

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