STRETCHING/ WARM UP

• 2X30s STRADDLE RAINBOW STRETCH/SIDE + 3 PLANK WALK OUTS + 30s PUPPY DOG

ACCESSORY WORK

• A) 4X20 ALT. KB KING KONG ROWS (REST 1 MIN)

• B) 4X20 ALT. ROTATIONAL D-BALL SLAMS 20/10 LBS (REST 1 MIN)

CONDITIONING

FOR TIME (RX+ DOWN AND BACK UP)

• KB SWINGS 53/35 LBS
  30-25-20 REPS

• RUN
  300-200-100 METERS

• DOUBLE UNDERS
  60-50-40 REPS