WARM UP

3X20 GLUTE BRIDGE MARCH + 12 ALT. OPPOSITE ARM/LEG CRUNCH

ACCESSORY WORK

A) 4X6 SINGLE LEG BARBELL RDL/LEG, REST 1 MIN

B) 4X60s WEIGHTED PLANK, REST 1 MIN

CONDITIONING

FOR TIME

-60/48 CAL ROW

-60 WALL BALLS 20/14 LBS