
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
6-6-3-3-1-1
Conditioning–
200m Run
20 OH walking lunges (25#/15#)
400m Run
40 OH walking lunges
800m Run
80 OH walking lunges
20 min cap
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
6-6-3-3-1-1
Conditioning–
200m Run
20 OH walking lunges (25#/15#)
400m Run
40 OH walking lunges
800m Run
80 OH walking lunges
20 min cap