STRETCHING/ WARM UP

• 2X30s CHILDS POSE + 12 ALT. 90/90 GOOD MORNINGS + 30s SEATED FORWARD FOLD

STRENGTH

• A) 4X8 STRICT PULL UPS (REST 1 MIN)

• B) 4X12 GHD HIP EXT. (WEIGHTED OPTIONAL, REST 1 MIN)

CONDITIONING

3 RFT (RX+ 4 RFT)

• 30 WALL BALLS 20/14 LBS

• 400M RUN

• 50 DOUBLE UNDERS