STRETCHING/ WARM UP

• 2X30s SINGLE LEG SEATED FORWARD FOLD/SIDE + 15 BANDED LAT PULL DOWNS + 30s IT BAND FOAM ROLL/SIDE

ACCESSORY WORK

• A) 4X10 DB BENCH ROW/SIDE (REST 1 MIN)

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

CONDITIONING

3 MINS ON, 1 MIN OFF FOR 12 MINS

• 300M RUN

• 25 KB SWINGS 53/35 LBS

• MAX PULL UPS