STRETCHING/ WARM UP

• 2X30s DOWN DOG CALF STRETCH/SIDE + 12 ALT. WEIGHTED FIGURE 8’s + 30s PIGEON STRETCH/SIDE

• 6 MIN DOUBLE UNDER PRACTICE

ACCESSORY WORK

• A) 4X10 BARBELL UPRIGHT ROW (REST 1 MIN)

• B) 4X10 BARBELL BENCH GLUTE BRIDGE (REST 1 MIN)

CONDITIONING

FOR TIME

• WALL BALLS 20/14 LBS
  25-20-15-10-5 REPS

• TOES TO BAR
  16-14-12-10-8 REPS