STRETCHING/ WARM UP

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

ACCESSORY WORK

• A) 4X10 RING ROWS W/ 3s NEGATIVE (REST 1 MIN)

• B) 4X20 DB WEIGHTED DEATH MARCH (REST 1 MIN)

CONDITIONING

FOR TIME

• 400M RUN

• 30/21 CAL ASSAULT BIKE

• 40 DEADLIFTS 135/95

• 30/21 CAL ASSAULT BIKE

• 400M RUN