
Warm up–
Run 400m
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench Press
10-10-10
max rep ring dips between sets
Conditioning–
5 Rounds
200m Run
10 HR Push ups
15 Lunges with medball (each leg) (20#/14#)
14 min cap
Warm up–
Run 400m
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench Press
10-10-10
max rep ring dips between sets
Conditioning–
5 Rounds
200m Run
10 HR Push ups
15 Lunges with medball (each leg) (20#/14#)
14 min cap