
Warm up–
Run 400m
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Strict press
3-3-3-3-3
Conditioning–
21-15-9
Pull ups
Push Press (95#/65#)
Begin and end with 800m Run
15 min cap
Warm up–
Run 400m
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Strict press
3-3-3-3-3
Conditioning–
21-15-9
Pull ups
Push Press (95#/65#)
Begin and end with 800m Run
15 min cap