STRETCHING/ WARM UP

• 2X30s PIGEON STRETCH/SIDE + 10 BANDED ER’S/SIDE + 30s BENCH PRAYER STRETCH

ACCESSORY WORK

• A) 4X20 SEATED ALT. DB ANROLD PRESS (REST 1 MIN)

• B) 4X15 BENCH WEIGHTED GLUTE BRIDGES (REST 1 MIN)

CONDITIONING

15 MIN CLOCK

• SUMO DLHP 95/65 LBS
  5-10-15-20…ETC..REPS

• TOES TO BAR
  5-10-15-20…ETC..REPS

• RUN
  100-200-300-400..ETC..METERS