3-5 minutes of workout prep
side lying clam shells x 10/side
forward wall slide reach and rotate x 10
russian kb swing x 10
hollow hold x 5 sec. + arch hold x 5 sec. x 5
FITNESS

A.1 CG bench press; x 3 reps x 4 sets, rest 20 seconds
A.2 downward dog tricep push up by feel x 4 sets, rest 60 seconds
+
3 rounds for time
100m Farmers walk
15 DB S2OH
400m run
75 single unders

PERFORMANCE

A.1 CG bench press; x 3 reps x 4 sets, rest 20 seconds
A.2 downward dog tricep push up by feel x 4 sets, rest 60 seconds
+
3 rounds for time
200m plate run 25/15#
15 S2OH @ 115/75#
400m run
50 double unders

cool down
banded leg stretch x 60 sec. per leg
bench oH stretch x 60 sec.




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