STRETCHING/ WARM UP

• 2X30s PIGEON STRETCH/SIDE + 20 GLUTE BRIDGES + 30s CHILDS POSE

ACCESSORY WORK

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

• B) 4X15 GHD HIP EXT. (REST 1 MIN)

CONDITIONING

12 MIN CLOCK

• KB SWINGS 53/35 LBS
  4-8-12-16-20-24…ETC..REPS

• BURPEE TO 6” TARGET
  2-4-6-8-10-12…ETC..REPS

• ASSAULT BIKE
  2-4-6-8-10-12…ETC..CALS