STRETCHING

• 3X30s COUCH STRETCH/SIDE + 30s PVC BENCH LAT STRETCH

STRENGTH

• 6X8 FRONT RACK ALT. BOX STEP UPS 20”/16” (REST 2 MINS)

CONDITIONING

FOR TIME

• 1000M/800M ROW

• 600M RUN

• 50 KB SWINGS 53/35 LBS

• 40 KB GOBLET SQUATS 53/35 LBS