WARM UP

2 Burpees + 2L dyn. hip ext rot + 15 pvc pass throughs
2 Burpees + 2L dyn. quad + 15 pvc OHS
2 Burpees + 2L alt SL RDL + 15 pvc behind neck press

MOBILITY

:90 tactical frog
:90/90 pvc front rack stretch

STRENGTH

A. 15 Min to work to a heavy single of:

• PC + SJ

B. 10 Min to work to a heavy triple of:

• PJ

CONDITIONING

1000 M Row
21 HC
21 Strict Press
750 M Row
15 HC
15 Strict Press
500M Row
9 HC
9 Strict Press