STRETCHING/ WARM UP

• 2X30s STRADDLE RAINBOW STRETCH/SIDE + 15 SUPERMAN BACK EXT. + 30s SAMSON STRETCH/SIDE

CORE WORK

• A) 4X8 CANDLESTICK LEG RAISES W/ 3s NEGATIVE (REST 1 MIN)

• B) 4X12 SIDE PLANK KNEE TO ELBOW CRUNCH/SIDE (REST 1 MIN)

CONDITIONING

12 MIN CLOCK (12-10-8-6-4-4-4-…ETC..REPS)

• POWER CLEAN 115/75 LBS

• FRONT RACK LUNGES 115/75 LBS

• BAR LATERAL BURPEE OVERS