WARM UP

1 Big Block Run

-then-

2L Traveling Dynamic Hamstring
2L Traveling IT
:90/90 SMR Calves

STRENGTH

A1. Bench Press
3-3-3-3-3
A2. Ring/TRX Rows – Unilateral
8-8-8-8-8 (per side)
Rest :90

B Series:
21-15-9

• Ring/Loop Dips
• Pushups
• Butterfly Sit-ups

CONDITIONING

800M Run (x3 around)
30 Plank pushups
30 Speed skaters
300 Singles
30 Air Squats
30 Leg Raises
800M Run