STRETCHING

• 3X30s WALL RAINBOW STRETCH/SIDE + 10 PVC PRONE W'S

STRENGTH

• A) 4X5 STRICT PRESS W/ 3s NEGATIVE ON LAST 2 REPS (REST 1 MIN)

• B) 4X10 SIDE PLANK CRUNCHES/SIDE (WEIGHTED OPTIONAL, REST 1 MIN)

CONDITIONING

5 RFT

• 8 DB POWER CLEANS 35/25 LBS

• 20 LATERAL DB JUMP OVERS

• 200M RUN

  RX+ (45/30 LBS, 10 LATERAL BOX JUMP OVERS 20”/16”, 300M RUN)