WARM UP

• 3X20 BIRD DOG HIP EXT. + 30 s PIGEON STRETCH/SIDE

STRENGTH

• 5X5 FRONT SQUAT (BUILD UP), REST 2 MINS

CONDITIONING

30-25-20-15-10 REPS FOR TIME

• KB SWINGS 53/35 LBS

• 200M RUN

  RX+ (70/53 LBS, 400M RUN)