Wednesday 11-4-15

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 

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