STRETCHING/ WARM UP

• 2X30s STRADDLE STRETCH + 4 PLANK WALK OUTS + 30s WALL LAT/TRICEP STRETCH/SIDE

STRENGTH ACCESSORY

• A) 5X12 ALT. GOBLET HOLD COSSACK SQUAT (REST 1 MIN)

• B) 5X10 RING ROW W/ 3s NEGATIVE (REST 1 MIN)

CONDITIONING

FOR TIME (RX+ 60/45 LBS)

• ALT. SINGLE ARM DB SNATCH 50/35 LBS
  8-12-16-12-8 REPS

• RUN
  100-150-200-150-100 METERS