STRETCHING/ WARM UP

• 2X30s ARMLESS PRAYER STRETCH + 12 SUMO SQUAT ALT. THORACIC TWIST + 30s STANDING FORWARD FOLD

ACCESSORY WORK

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

• B) 4X15 BANDED BEAR KICKBACKS/SIDE (REST 1 MIN)

CONDITIONING

FOR TIME (16-14-12-10-8 REPS) (RX+ 135/95 LBS)

• CAL ROW (F/ 13-11-9-7-5)

• STOH 115/75 LBS

• FRONT RACK ATL. LUNGES 115/75 LBS