
Warm up–
Run 400m
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
5-5-5-5-5 (Deload)
Conditioning–
3 Rounds
400m Run
30 Squats with med ball (20#/14#)
25 Sit ups
10 Deadlifts (185#/135#)
15 min Cap
Warm up–
Run 400m
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
5-5-5-5-5 (Deload)
Conditioning–
3 Rounds
400m Run
30 Squats with med ball (20#/14#)
25 Sit ups
10 Deadlifts (185#/135#)
15 min Cap