training - 8/2/07

warm up - 800
400 B/F
4x100 K/S

4x150 easy aerobic
F/B/K/D/S mix

200 warm down

1600 SCM

dryland:
cat/camel
prone props/press ups
sidelying shld IR
supine abd/ER with breathing
standing shld ER in neutral
All 4's shld WBing
20 ceiling punches with 15 lb
6 Front planks
All 4's opposite arms/legs, 5 each side
10 Tband ER
10 standing Tband rowing
10 B Tband ER against wall
8 Seated reverse incline shld/scap flexion/scaption
5 standing Tband shld/elbow flexion