STRETCHING/ WARM UP

• 2X30s THREAD THE NEEDLE/SIDE + 20 PVC PASS THROUGH + 30s SUPINE TWIST/SIDE

STRENGTH

• 6X5 BEHIND THE NECK STRICT PRESS W/ 3s NEGATIVE (REST 2 MINS)

CONDITIONING

21-15-9-15-21 REPS FOR TIME

• KB SWINGS 53/35 LBS

• KB GOBLET SQUATS 53/ 35LBS

• RUN
  300M/200M/100M/200M/300M