Notes
- 0.25 mi jog
- 11 x 100m Sprints (20 work; 40 rest; Rested 60 secs @ 400m and 800m)
- Walked rest until 1.5 mi was completed
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Machine Shurgs 10*10: 140/10 190/10 230/10 280/10 320/10 370/10 410/10 460/10 500/10 550/10
SS/ DB Shrugs 10*10: 55/10 60/10 65/10 70/10 75/10 80/10 85/10 90/10 95/10 100/10
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Rotator Cuff Work:
TRX Reverse Flies 3*10
SS/ TRX Flies 3*10
Shoulder Exercises