STRETCHING/ WARM UP

• 2X30s CHILDS POSE + 10 WEIGHTED ER PRESS 5/2.5 LBS + 12 BANDED FACE PULLS

ACCESSORY WORK

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

• B) 4X20 BENCH SEATED ALT. DB ANROLD PRESS (REST 1 MIN)

CONDITIONING

3 RFT

• 22/15 CAL ASSAULT BIKE

• 30 KB SWINGS 53/35 LBS

• 15 TOES TO BAR