WARM UP

3X20 GLUTE BRIDGES W/ 2s PAUSE AT TOP + 10 SCAPULAR PUSH UPS

STRENGTH  ACCESSORY

A) 4X8 DBL DB BENT OVER ROW W/ 3s NEGATIVE, REST 1 MIN

B) 4X6 SINGLE LEG BARBELL RDL/LEG, REST 1 MIN

CONDITIONING 

FOR TIME

-800M/700 M ROW

-50 WALL BALLS 20/14  LBS

-50 ALT. DB SNATCH 50/35LBS

**RX+ (30/20LBS WB, 70/50LBS DB)