STRETCHING/ WARM UP

• 2X30s THREAD THE NEEDLE/SIDE + 10 BANDED LAT DEPRESSION/SIDE + 12 ALT. KB HALOS

ACCESSORY WORK

• A) 4X7 STRICT PRESS (REST 1 MIN)

• B) 4X10 BARBELL SUPINATED BENT OVER ROW (REST 1 MIN)

CONDITIONING

10 MIN CLOCK

• KB SWINGS 53/35 LBS

  4-8-12-16-20-24…ETC..REPS

• 40M SHUTTLE RUNS (20M DOWN/BACK)

  1-2-3-4-5-6…ETC..SHUTTLES