STRETCHING/ WARM UP

• 2X30s SINGLE LEG FORWARD FOLD/SIDE + 3 PLANK WALK OUTS + 30s STRADDLE RAINBOW STRETCH/SIDE

ACCESSORY WORK

• A) 4X10 PRONE SINGLE LEG BANDED HAMSTRING CURLS/SIDE (REST 1 MIN)

• B) 4X12 SIDE PLANK ROTATIONS/SIDE (REST 1 MIN)

CONDITIONING

FOR TIME (RX+ C2B PULL UPS & 115/75 LBS)

• PULL UPS
  20-15-10-5 REPS

• HANG POWER SNATCH 95/65 LBS
  15-12-9-6 REPS