mon aug 4
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit r:3’
-1,2,1,1
100 contacts plyos
2:30 erg warm up
3 each human flags
1 min jump rope
a. 3x10 ab rollouts
a. 3x10 stomach vacuums
b. 2x10:
-incline db bench@60
-one arm row@65/70
-overhead tri ext@60/55
-db biceps curls@35
-lateral raise@20#
-incline flys@35
-shoulder press@40/35
-seated row@120/125#
-dips@20
-bentover raise@20
light stretch