training - 8/7/07

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

6x150 easy aerobic, 50K-50D-50S
odds - B
evens - F

200 warm down

1900 SCM

dryland:
cat/camel
prone props/press ups
sidelying shld IR
supine abd/ER with breathing
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
8 Front planks
All 4's opposite arms/legs, 5 each side
12 Tband ER
12 standing Tband rowing
12 B Tband ER against wall
8 standing Tband shld/elbow flexion
6 standing shld flex/scaption to 120 deg in front of mirror