8.18.2016

Warm Up

Run 400m or Row 500m

Dynamic Drills

Workout of the Day

A. 3 Sets

• HS Walk x 10m or Nose to Wall Shoulder Taps x 16-20
• Hollow Rocks/Hold x 30 seconds
• Single Leg Box Jump x 3 per

B. For time:

• Run 1 mile

OR

• Row 2k