STRETCHING/ WARM UP

• 2X30s HALF KNEELING QUAD STRETCH/ SIDE + 12 ALT. FRONT RACK OPENERS + 30s SEATED SUPINE TWIST/SIDE

STRENGTH

• 5X4 FRONT SQ + 6 FR RACK LUNGES (BUILD UP, REST 2 MINS)

CONDITIONING

FOR TIME

• 400M RUN

• 22/15 CAL ASSAULT BIKE

• 40 SINGLE ARM DB HANG CLEAN & JERK 50/35 LBS

• 22/15 CAL ASSAULT BIKE

• 400M RUN