STRETCHING/ WARM UP

• 2X30s FULL SIDE STRETCH/SIDE + 15 BANDED LAT PULL DOWNS + 30s SAMSON STRETCH/SIDE

CORE WORK

• 5X10 DB WEIGHTED SIDE PLANK CRUNCHES/SIDE (REST 90s)

CONDITIONING

FOR TIME

• RUN

  600-400-200 METERS

• DEADLIFTS 155/105 LBS

  20-15-10 REPS

• WALL BALLS 20/14 LBS

  30-20-10 REPS