STRETCHING/ WARM UP

• 2X30s PVC BENCH LAT STRETCH + 12 BANDED KNEE EXT/SIDE + 6 SINGLE LEG RDL TO KNEE DRIVE/SIDE

ACCESSORY WORK

• A) 4X12 SUPINATED BARBELL BENT OVER ROW (REST 1 MIN)

• B) 4X8 SINGLE LEG BOX STEP DOWNS/SIDE (REST 1 MIN)

CONDITIONING

FOR TIME

• 400M RUN

• 15 POWER CLEAN 135/95 LBS

• 300M RUN

• 12 CLEAN SQUATS 135/95 LBS

• 200M RUN

• 9 CLUSTERS 135/95 LBS