Monday 8-10-15

Warm up–

Run 400m 

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Deadlift 

6-6-3-3-1-1

Conditioning–

Run 1 mile 

100 Sit ups

50 Hang cleans (95#/65#)

16 min cap 

* Partition reps and run any way you choose*