STRETCHING

• 3X30s SINGLE LEG FORWARD FOLD/SIDE + 30s PVC JAVALIN STRETCH/SIDE

STRENGTH

• A) 4X8 SINGLE ARM DB Z-PRESS/SIDE (REST 1 MIN)

• B) 4X8 DBL DB WEIGHTED SINGLE LEG RDL/SIDE (REST 1 MIN)

CONDITIONING

FOR TIME 30-20-10 REPS

• DEADLIFT 155/105 LBS

• BOX JUMP OVERS 24”/20”

• DOUBLE UNDERS (2X REPS)