WARM UP

3X20 GLUTE BRIDGE MARCHES + 30s SUPINE TWIST STRETCH/SIDE

ACCESSORY WORK

A) 4X8 DB WEIGHTED WINDMILL/SIDE, REST 1 MIN

B) 4X8 DB SINGLE ARM ARNOLD PRESS/SIDE, REST 1 MIN

CONDITIONING

FOR TIME

-600M RUN

-40 DEADLIFT 135/95 LBS

-20 DB DEVIL PRESS 20/15 LBS