STRETCHING/ WARM UP

• 2X30s FIGURE FOUR STRETCH/SIDE + 20 DOWN DOG ALT. CALF STRETCH + 8 WALL HALF KNEELING OPEN BOOKS/SIDE

PRACTICE/ ACCESSORY WORK

• 5 MIN DOUBLE UNDER PRACTICE

• A) 4X7 HALF KNEELING KB WEIGHTED WINDMILL/SIDE (REST 1 MIN)

• B) 4X12 ALT. WEIGHTED CURTSEY BOX STEP DOWNS 20” (REST 1 MIN)

CONDITIONING

FOR TIME

• 75 WALL BALLS 20/14 LBS

• 150 DOUBLE UNDERS

• 800M RUN