STRETCHING

• 3X30s SUMO SQ GROIN STRETCH + 30s PVC JAVALIN STRETCH/SIDE

STRENGTH

• 5X12 FRONT RACK BARBELL ALT. LUNGES (REST 2 MINS)

CONDITIONING

FOR TIME

• 600M RUN

• 30 KB SWINGS 53/35 LBS

• 400M RUN

• 20 KB SWINGS

• 200M RUN

• 10 KB SWINGS