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