STRETCHING/ WARM UP

• 2X30s + ARMLESS PRAYER STRETCH + 6 KNIGHT TO HAMSTRING STRETCH/SIDE + 30s THREAD THE NEEDLE STRETCH/SIDE

• 2 RDS - 100M SHUTTLE RUN + 4 POWER CLEANS + 4 LATERAL BURPEES

CONDITIONING (TEAMS OF 2)

FOR TIME (CAP 30 MINS)

• 1600M RUN (8X200M SPRINTS, ALT. TEAMMATES)

• 100 POWER CLEANS 135/95 LBS

• 100 LATERAL BURPEES