STRETCHING/ WARM UP

• 2X30s PIGEON STRETCH/SIDE + 8 DOWN DOG WALKS + 30s THREAD THE NEEDLE/SIDE

ACCESSORY WORK

• A) 4X10 HALF KNEELING SINGLE ARM DB ARNOLD PRESS/SIDE (REST 1 MIN)

• B) 4X12 GHD HIP EXT. (REST 1 MIN)

CONDITIONING

FOR TIME (RX+ 115/75 LBS, SAME REPS ACROSS 8-12-16-20 REPS)

• FRONT SQUATS 95/65 LBS
  8-12-16-20 REPS

• LATERAL BURPEES OVER BAR
  4-6-8-10 REPS

• ASSAULT BIKE
  4-6-8-10 CALS