STRETCHING/ WARM UP

• 2X30s PIGEON STRETCH/SIDE + 12 ALT. 90/90 + 30s SUMO SQUAT GOIN STRETCH

ACCESSORY STRENGTH

• 5X8 WEIGHTED RNT BANDED SPLIT SQ/SIDE (REST 2 MINS)

CONDITIONING

FOR TIME

• ROW
  500/400 - 400/325 - 300/250 - 200/175 METERS (M/W)

• LATERAL BURPEE OVERS
  25-20-15-10 REPS