STRETCHING/ WARM UP

• 3X30s SAMSON STRETCH/SIDE + 12 ALT. SCORPION TAPS

CORE WORK

• A) 4X10 SIDE PLANK CRUNCHES + 20s HOLD/SIDE (WEIGHTED OPTIONAL, REST 1 MIN)

• B) 4X10 HOLLOW BODY ROCKS + 15s HOLLOW BODY HOLD (REST 1 MIN)

CONDITIONING

28-22-16-10 REPS FOR TIME

• KB SWINGS 53/35 LBS

• KB GOBLET HOLD WALKING LUNGES 53/35 LBS

• 200M RUN