STRETCHING/ WARM UP

• 2X30s SEATED FORWARD FOLD + 12 ALT. STANDING PVC THORACIC ROTATIONS + 12 ALT. KB HALOS

ACCESSORY WORK

• A) 4X10 DB WEIGHTED WINDMILL/SIDE (REST 1 MIN)

• B) 4X12 BENCH WEIGHTED GLUTE BRIDGES (REST 1 MIN)

CONDITIONING

FOR TIME

• 40/28 CAL ASSAULT BIKE

• 30 ALT. DB DEVIL PRESS 50/35 LBS

• 100 DOUBLE UNDERS