STRETCHING/ WARM UP

• 2X30s SINGLE LEG FORWARD FOLD/SIDE + 8 DOWN DOG WALKS + 30s CHILDS POSE

ACCESSORY WORK

• A) 4X10 SINGLE LEG GLUTE BRIDGE/SIDE (REST 1 MIN)

• B) 4X12 RING ROWS (REST 1 MIN)

CONDITIONING

FOR TIME

• POWER CLEANS 115/75 LBS

  20-15-10-5 REPS

• 50 DOUBLE UNDERS

• ASSAULT BIKE

  M-15-12-9-6 CALS

  W-11-9-7-5 CALS