WARM UP

3X 10 BANDED MONSTER WALK (FORWARD/BACKWARD) + 30s COUCH STRETCH/SIDE

STRENGTH 

4X12 FRONT RACK BARBELL BOX STEP UPS 20"/18", REST 2 MINS 

CONDITIONING 

3RFT 

-400M RUN 

-12 BURPEES ONTO 45LBS PLATE

-30  DOUBLE UNDERS