STRETCHING/ WARM UP

• 2X30s CROSSBODY STRETCH/SIDE + 15 BANDED UPRIGHT ROW + 30s SAMSON STRETCH/SIDE

ACCESSORY WORK

• A) 4X12 DB BENT OVER REVERSE FLYS (REST 1 MIN)

• B) 4X20 ALT. HIP HURDLES (REST 1 MIN)

CONDITIONING

FOR TIME

• ROW

  500-400-300-200 METERS

• SINGLE ARM OH-LUNGES 50/35 LBS

  24-20-16-12 REPS