STRETCHING/ WARM UP

• 2X30s PIGEON STRETCH/SIDE + 12 SPIDERMAN LUNGE W/ THORACIC TWIST + 30s HALF SADDLE/SIDE

• 2 RDS - 4 DB BOX STEP UPS + 4 ALT. DB SNATCH + 5 WALL BALLS

CONDITIONING (TEAMS OF 2)

FOR TIME (CAP 30 MINS)

• 60 DB BOX STEP UPS 50/35 LBS 20”

• 80 ALT. DB SNATCH 50/35 LBS

• 100 WALL BALLS 20/14 LBS
  (STARTING AT 0:00, EVERY 2 MINS = 150M RUN THEN CHIP AWAY AT CHIPPER, ONLY ONE ATHLETE WORKING AT A TIME)