STRETCHING/ WARM UP

• 2X30s KNEELING QUAD STRETCH/SIDE + 8 DOWN DOG WALKS + 30s THREAD THE NEEDLE/SIDE

• 2 RDS - 100M SHUTTLE RUN + 5 SUMO DLHP + 5 FRONT SQUATS

CONDITIONING (TEAMS OF 2)

16 MIN CLOCK

• 100M SHUTTLE RUN INTERVALS (ONE AT A TIME 50M DOWN/BACK EACH)
  100-200-300-400-500…ETC.. DISTANCE

• SUMO DLHP 95/65 LBS
  10-20-30-40-50…ETC.. REPS

• FRONT SQUATS 95/65 LBS
  10-20-30-40-50…ETC.. REPS