STRETCHING/ WARM UP

• 3X30s SINGLE ARM PUPPY DOG/SIDE + 12 WEIGHTED FIGURE 8'S (10/5 LBS)

ACCESSORY STRENGTH

• A) 4X10 HALF KNEELING SINGLE ARM ARNOLD PRESS/SIDE (REST 1 MIN)

• B) 4X12 ALT. ARCHER RING ROW (REST 1 MIN)

CONDITIONING

9 MIN CLOCK (4-8-12-16-20-24…ETC.. REPS)

• DB SINGLE ARM HANG CLEAN & JERK 50/35 LBS

• DB GOBLET SQUATS 50/35 LBS