STRETCHING

• 3X30s SINGLE LEG FORWARD FOLD/SIDE + 30s PVC BENCH THORACIC SPINE/LAT STRETCH

ACCESSORY WORK

• A) 4X12 RING ROWS W/ 3s NEGATIVE (REST 1 MIN)

• B) 4X20 DBL DB DEATH MARCH (REST 1 MIN)

CONDITIONING

FOR TIME

• KB SWINGS 53/35 LBS

  20-15-10-15-20 REPS

• DOUBLE UNDERS

  60-45-30-45-60 REPS