STRETCHING/ WARM UP

• 3X30s STANDING BENCH HAMSTRING STRETCH/SIDE + 12 PRONE SWIMMER FLIES

STRENGTH ACCESSORY

• A) 4X10 DB BENT OVER ROW W/3s NEGATIVE (REST 1 MINS)

• B) 4X10 WEIGHTED GLUTE BRIDGE W/ 3s NEGATIVE (REST 1 MIN)

CONDITIONING

4 RFT (20 MIN CAP)

• 15 WALL BALLS 20/14 LBS

• 20 KB SWINGS 53/35 LBS

• 25 UP-DOWNS

  RX+ (25 WB, 25 KB SWINGS, DB WEIGHTED UP-DOWNS 20/15 LBS)