WARM UP

3X 20 PVC PASS THROUGH + 30s TWISTED CROSS STRETCH/SIDE

STRENGTH 

5X3 SEATED BEHIND THE NECK PRESS, REST 2 MINS 

CONDITIONING 

FOR TIME 

-40 KB SWINGS 53/35  LBS

-20 T2B 

-400M RUN 

-20 T2B 

 -40 KB SWINGS 

**RX+ (70/53LBS KB, 30 GHD SIT UPS)