STRETCHING/ WARM UP

• 2X30s SAMONSON STRETCH/SIDE + 16 ALT. WINDMILLS + 30s FULL SIDE STRETCH/SIDE

CORE WORK

• A) 4X10 WEIGHTED SIDE PLANK CRUNHES/SIDE (REST 1 MIN)

• B) 4X10 CANDLESTICK LEG RAISES W/ 3s NEGATIVE (REST 1 MIN)

CONDITIONING

FOR TIME

• 50/40 CAL BIKE ERG

• 40 WALL BALLS 20/14 LBS

• 30/24 CAL ASSAULT BIKE

• 20 WALL BALLS 20/14 LBS