STRETCHING/ WARM UP

• 2X30s STANDING FORWARD FOLD + 15 BANDED FACE PULLS + 30s SEATED SUPINE TWIST/SIDE

ACCESSORY WORK

• A) 4X10 SINGLE ARM DB Z-PRESS/SIDE (REST 1 MIN)

• B) 4X8 BARBELL SINGLE LEG RDL/SIDE (REST 1 MIN)

CONDITIONING

FOR TIME

• 1000M/800M ROW

• 30 BOX JUMP OVERS 24”/20”

• 30 DB DEVIL PRESS 35/25 LBS