16 October 2014 – “5 X 400 Meter Run”

Warm Up: Jog to Sul Ross, Row 400m, Bike 25 cal. Any order to make equipment work. Shoulder Mobility
Strength: Clean Drills working with 65-85% 1rm to work on patience in the pulls.
10-15 reps from the high hang
10-15 reps from the low hang
5-10 singles from the ground
5 x 400m run
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