STRETCHING/ WARM UP

• 2X30s FIGURE FOUR STRETCH/SIDE + 12 ALT. SPIDERMAN LUNGE W/ THROACIC TWIST + 30s SAMSON STRETCH/SIDE

ACCESSORY WORK

• A) 4X10 DB WEIGHTED WINDMILL/SIDE (REST 1 MIN)

• B) 4X10 SINGLE ARM DB TURKISH SIT UP/SIDE (REST 1 MIN)

CONDITIONING

FOR TIME (RX+ 25-40-60-40-25 REPS)

• 20 BOX JUMP OVERS 24”/20”

• 30 KB SWINGS 53/35 LBS

• 40/30 CAL ROW

• 30 KB SWINGS 53/35 LBS

• 20 BOX JUMP OVERS 24”/20”