STRETCHING/ WARM UP

• 2X30s SUPINE TWIST/SIDE + 6 SIDE PLANK ROTATIONS W/ REACH/SIDE + 12 BANDED GOOD MORNINGS

ACCESSORY WORK

• A) 4X8 DB WEIGHTED WINDMILL/SIDE (REST 1 MIN)

• B) 4X10 DB WEIDHTED SIDE PLANK CRUNCHES/SIDE (REST 1 MIN)

CONDITIONING

FOR TIME

• ALT. DB SNATCH 50/35 LBS
  30-24-18-12 REPS

• DB GOBLET SQUATS 50/35 LBS
  20-16-12-8 REPS

• BURPEES OVER DB
  10-8-6-4 REPS