WARM UP

• 3X10 SINGLE ARM BANDED FRONT RAISES/SIDE + 20 GLUTE BRIDGES

ACCESSORY WORK

• A) 4X10 BARBELL Z-PRESS, REST 1 MIN

• B) 10 DBL DB WEIGHTED GOOD MORNINGS, REST 1 MIN

CONDITIONING

30-20-10 REPS FOR TIME

• WALL BALLS 20/14 LBS

• BURPEE BOX JUMP OVERS 24”/20”

  RX+ (50-35-20 REPS)