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Row-OH Squats-Run

By 08/09/2010No Comments


Warm Up

Joint Mobility and Line Drills

Strength Work

Overhead Squat 5 – 5 – 5

Conditioning Work

Row 1000 Meters
30 Overhead Squats 135M/95W
Run 1200 Meters

Core Work

100 Sit Ups


Coaches Notes:  Warm Up approx 10 minutes,  Strength Work approx 20 minutes,  Conditioning Work 30 minute cap.