STRETCHING/ WARM UP

• 2X30s COUCH STRETCH/SIDE + 12 SUMO SQUAT ALT. THROACIC TWIST + 30s WALL CALF STRETCH/SIDE

• 2 RDS - 100M SHUTTLE RUN + 4 BOX JUMP OVERS + 4 HANG DB CLUSTERS

CONDITIONING (TEAMS OF 2)

EVERY 5 MINS FOR 20 MINS

• 400M RUN (200M SPRINTS EACH, ONE AT A TIME)

• 40 BOX JUMP OVERS 24”20”

• MAX SINGLE ARM DB HANG CLUSTERS 50/35 LBS (SETS OF 2 EACH ARM)