STRETCHING/ WARM UP

• 3X30s STANDING SPLIT FORWARD FOLD/SIDE + 8 WINDMILL/SIDE

CORE WORK

• A) 4X10 SIDE PLANK CRUNCHES/SIDE (WEIGHTED OPTIONAL, REST 1 MIN)

• B) 4X12 BENCH GLUTE BRIDGES (REST 1 MIN)

CONDITIONING

3X3 MIN AMRAP (1 MIN REST BTW AMRAP)

• 15 KB SWINGS 53/35 LBS

• 7 KB FACING BURPEE OVERS