STRETCHING/ WARM UP

• 2X30s TWISTED CROSS STRETCH/SIDE + 12 ALT. PLANK UP DOWNS + 30s ARMLESS PRAYER STRETCH

ACCESSORY STRENGTH

• A) 4X10 BARBELL UPRIGHT ROW W/ 3s NEGATIVE (REST 1 MIN)

• B) 4X7 DB RENEGADE ROWS (REST 1 MIN)

CONDITIONING

3:30 ON, 1:30 OFF FOR 15:00

• 20 BOX JUMP OVERS 24”/20”

• 15 DEADLIFTS 165/115 LBS

• MAX PULL UPS