010814

Warm Ups
Roll

Strength :
Push Press + Split Jerk 40*3+1*3, 50*3+1, 62*3+1, 85*3+1, 92*2+1 (PR)

Dynamic Run Warm Up
1/2 Mile @ 7.0-7.2 mph
-rest 6 min -
Mile @2% - >7.2-7.8mph
08:20 (adult PR)

Assistance :
DB Lateral Raise 20*10*2
DB Bent Raise 15*10*2
DB 45 Degree Front Raise 8*15*2
DB Curl 20*10*2

Stretch
Berry Protein Shake