
Warm up–
400m run
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
4, 400m repeat runs
1 min rest between runs
Conditioning–
3 Rounds
15 OHS (95#/65#)
30 Air squats
30 MBC (20#/14#)
400m run
20 min cap
Warm up–
400m run
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
4, 400m repeat runs
1 min rest between runs
Conditioning–
3 Rounds
15 OHS (95#/65#)
30 Air squats
30 MBC (20#/14#)
400m run
20 min cap