STRETCHING/ WARM UP

• 2X30s THREAD THE NEEDLE/SIDE + 12 ALT. SPIDERMAN LUNGE W/ THORACIC TWIST + 30s BANDED SINGLE LEG HAMSTRING STRETCH/SIDE

ACCESSORY WORK

• A) 4X7 DB WEIGHTED WINDMILL/SIDE @3131 TEMPO/SIDE (REST 1 MIN)

• B) 4X12 PRONE BANDED HAMSTRING CURLS (REST 1 MIN)

CONDITIONING

4 RFT

• 10 PULL UPS

• 20 SINGLE ARM DB OVERHEAD WALKING LUNGES 50/35 LBS (10R/10L)

• 40 DOUBLE UNDERS