STRETCHING

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

SKILL/ CORE WORK

• 5 MINS DOUBLE UNDER PRACTICE

• 4X10 WEIGHTED SIDE PLANK CRUNCHES + 15s HOLD/SIDE (REST 90s)

CONDITIONING

FOR TIME

• DOUBLE UNDERS

  100 - 80 - 60 REPS

• KB SWINGS 53/35 LBS

  40 - 30 - 20 REPS

• ROW

  15/12 - 12/9 - 9/6 CALS