WARM UP

3X 10 SIDE PLANK ROTATIONS/SIDE + 30s COUCH STRETCH/SIDE

STRENGTH  ACCESSORY

A) 4X10 SEATED SINGLE ARM ARNOLDP PRESSARM, REST 1 MIN

B) 4X12 DB ALT. WEIGHTED BOX STEP UPS 20"/18", REST 1 MIN

CONDITIONING 

 FOR TIME

-40 KB SWINGS 53/35  LBS

-40 WALKING LUNGES

-40   HAND RELEASE PUSH UPS

-40 WALKING LUNGES

-40 KB SWINGS 

**RX+ (70/53LBS KB, 30/20LBS DB WEIGHTED LUNGES)