STRETCHING/ WARM UP

• 2X30s BANDED FRONT RACK FIXER/SIDE + 12 ALT. SPIDERMAN LUNGE W/ THORACIC TWIST + 30s KNEELING QUAD STRETCH/SIDE

STRENGTH

• 5X12 FRONT RACK BOX STEP UPS 20” (REST 2 MINS)

CONDITIONING

12 MIN CLOCK

• 800M RUN

  THEN AMRAP

• 15 BOX JUMP OVERS 24”/20”

• 25 WALL BALLS 20/14 LBS

• 35 DOUBLE UNDERS