STRETCHING/ WARM UP

• 2X30s SINGLE LEG FORWARD FOLD/SIDE + 12 WEIGHTED FIGURE 8’s (6R/6L) + 30s DRAGON STRETCH/SIDE

ACCESSORY WORK

• 4X8 DB CROSSBODY SINGLE LEG RDL/SIDE (REST 1 MIN)

• 4X16 ALT. BOX PLANK UP/DOWNS 12”-16” (REST 1 MIN)

CONDITIONING

FOR TIME 10-20-30-20-10 REPS (RX+ 45/30 LBS)

• DB WEIGHTED BOX STEP UPS 20” (35/25 LBS)

• SINGLE ARM DB HANG SNATCH 35/25 LBS

• CAL ROW