STRETCHING/ WARM UP

• 2X30s FROG STRETCH + 12 ALT. SPIDERMAN LUNGE W/ THROACIC TWIST + 20 ALT. BIRD/DOGS

PRACTICE/ ACCESSORY STRENGTH

• TURKISH GET UP PRACTICE

• 3X12 ALT. TURKISH GET UP (REST 2 MINS)

CONDITIONING

FOR TIME (50/35 LBS)

• 40 ALT. DB SNATCH

• 30 DB GOBLET SQUATS

• 20 ALT. DB DEVIL PRESS

• 30 DB GOBLET SQUATS

• 40 SINGLE ARM DB HANG CLEAN SQUATS