STRETCHING/ WARM UP

• 3X8 INCH WORMS + 30s BENCH ADDUCTOR STRETCH/SIDE

SQUAT MOBILIY/ STRENGTH

• 2X45s COSSACK HOLD/SIDE

• 4X12 GOBLET HOLD ALT. COSSACK SQUATS (REST 2 MINS)

CONDITIONING

12 MIN CLOCK (2:30 ON, 0:30 OFF)

• 12/9 CAL ASSAULT BIKE

• 3X40M SHUTTLE RUN (20M DOWN/BACK)
  THEN AMRAP

• 7 DEADLIFTS 155/105 LBS

• 30 DOUBLE UNDERS