STRETCHING/ WARM UP

• 2X30s PVC JAVALIN STRETCH/SIDE + 10 WEIGHTED ER PRESS 5/2.5 LBS + 5 WALL HALF KNEELING THORACIC ROTATIONS/SIDE

STRENGTH

• 5X8 SEATED BEHIND THE NECK PRESS (REST 90s)

AEROBIC CONDITIONING

3 MINS ON, 1 MIN OFF FOR 16 MINS

• 400M RUN

• MAX CAL ASSAULT BIKE