STRETCHING /WARM UP

• 2X30s SINGLE LEG FORWARD FOLD/SIDE + 12 WEIGHTED FIGURE 8’S (6R/6L) + 30s SEATED FIGURE FOUR STRETCH/SIDE

ACCESSORY WORK

• A) 4X8 KNEELING WINDMILL/SIDE (WEIGHTED OPTIONAL, REST 1 MIN)

• B) 4X12 BARBELL WEIGHTED BENCH GLUTE BRIDGES (REST 1 MIN)

CONDITIONINGE

EVERY 2:30 FOR 12:30

• 20 KB SWINGS 53/35 LBS

• 30 DOUBLE UNDERS
  THEN AMRAP REMAINING TIME (PICK UP FROM WHERE TO LEFT OFF EACH SET)

• 6 DB BURPEE BOX STEP UPS 20” (35/25 LBS)

• 20 DOUBLE UNDERS