STRENGTH

• 3X30s PVC JAVELIN STRETCH/SIDE + 8 HAND RELEASE PUSH UPS

ACCESSORY WORK

• A) 4X8 WEIGHTED WINDMILL/SIDE (REST 1 MIN)

• B) 4X10 BENCH DIPS (REST 1 MIN)

CONDITIONING

21-15-9 REPS FOR TIME

• THRUSTERS 75/50 LBS

• SUMO DHLP 75/50 LBS