ETAC

S w/u
5-10min Running Warmup (work on dynamic running form exercises)
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3mi Pace Run (6k Row/Ski optional)
*7:40/mi goal (1:55/500m goal)
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Sled Drag
400m FWD @ 45#
400m BWD @ 65#
400m FWD @ 45#
400m BWD @ 65#
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2x30m Toe Walks
2x30m Heel Walks
2x15/ea Hydrant-Kickbacks
Rest as needed
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60x DB Shrugs
60x Tricep Push Down
60x Banded Pull Apart
As Few Sets as Possible
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Hip Mobility/Foam Roll as needed