STRETCHING

• 3X30s WALL CALF STRETCH/SIDE + 30s LIZARD STRETCH/SIDE

ACCESSORY WORK

• A) 4X10 DB WEIGHTED WINDMILL/SIDE (REST 1 MIN)

• B) 4X90s DOUBLE UNDER DRILLS (REST 1 MIN)

CONDITIONING

FOR TIME

• 400M RUN

  THEN 3 RDS OF

• 12 ALT. DB SINGLE ARM DEVIL PRESS 50/35 LBS

• 50 DOUBLE UNDERS

  THEN FINISH WITH

• 400M RUN