STRETCHING/WARM UP

• 2X10 SQUAT TO STAND STRETCH + 30s SINGLE ARM CHILD POSE/SIDE

• 1 RD- 5/4 CAL ASSAULT BIKE + 4 JUMPING PULL UPS + 7/5 CAL ROW + 10 WALL BALLS

CONDITIONING

90s ON, 30s OFF FOR 16 MINS

• A) 9/6 CAL ASSAULT BIKE + MAX JUMPING PULL UPS

• B) 12/9 CAL ROW + MAX WALL BALLS 20/14 LBS

COOL DOWN MOBILITY

• A) 3X1 MIN COUCH HIP FLEXOR STRETCH/SIDE

• B) 3X3 SETS 10s ON, 10s OFF BENCH THORACIC SPINE STRETCH