warm up - 1000
400 B/F
4x100 K/S
4x50 drill
main - mix easy/mod/above threshold - 2000
500 B mod aerobic
400 F simulate 400m (above threshold, but not all out)
300 KSK easy aerobic
200 KSKS mod aerobic
2x150 SKS easy aerobic
100 KSKS easy aerobic
2x75 SKS
50 easy
3000 SCM
dryland:
cat/camel
all 4's WBing
supine shld ER/abd stretch
sidelying shld IR stretch
standing shld ER stretch
standing pec minor stretch
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