Tues & Wed Rest; Thurs rope and run with situps; Fri lower body strength

Don't deserve rest days during week but think it's strategic in light of injury. Go to bed early and all that.

Thurs -- for time:

• 200 meter run
• 200 rope turns
• 40 sit ups
• 400 meter run
• 400 rope turns
• 60 sit ups
• 400 meter run
• 200 rope turns
  
• 40 sit ups
• 200 meter run
• 100 rope turns
• 20 sit ups

FRI-- Gonna skip Deadlift for shoulder but still work the muscles!!!

• Squats (maybe fr squats) - 5 rep strength sets
• complex pair - explosive
  
  • Wall Sit
  • Extra explosive box jumps
  • (C&D possible core movements if I can think of some that use NO arms)
• finish with glute ham raises and/or core work -- for GHR, see if you can avoid falling on hands or forearms...