MONDAY 11/10

STRETCHING/ WARM UP

• 2X30s SEATED FORWARD FOLD + 15 BANDED LAT PULL DOWNS + 20 GLUTE BRIDGES

STRENGTH

• 5X10 DEADLIFTS W/ 3s NEGATIVE ON LAST 5 REPS (REST 2 MINS)

CONDITIONING

FOR TIME

• 60 WALL BALLS 20/14 LBS

• 100 DOUBLE UNDERS

• 1000M RUN