STRETCHING/ WARM UP

• 2X30s SAMSON STRETCH/SIDE + 12 SQUAT TO STAND + 30s CHILDS POSE

• 2 RDS - 100M SHUTTLE RUN + 5 WALL BALLS + 5 DEADLIFTS

CONDITIONING

FOR TIME (15 MIN CAP)

• RUN
  400-300-200 METERS

• WALL BALLS 20/14 LBS
  40-30-20 REPS

• DEADLIFTS 115/75 LBS
  40-30-20 REPS

PLIABILITY (YOGA & STRETCHING)