STRETCHING

• 3X12 ALT. LUNGE THORACIC TWIST + 30s PUPPY DOG STRETCH

CORE WORK

• A) 4X20 STANDING OBLIQUE CRUNCHES/SIDE (REST 1 MIN)

• B) 4X20 BOAT CRUNCHES + 20-30s BOAT POSE HOLD (REST 1 MIN)

CONDITIONING

FOR TIME

• 600M RUN

• 100 DOUBLE UNDERS

• 30 DEADLIFT 135/95 LBS

  (RX+ 800M RUN/ 150 DU/ 185/130 LBS)