THURSDAY 9/24

STRETCHING/ WARM UP

• 2X30s THREAD THE NEEDLE/SIDE + 20 DEATH MARCH STEPS + 30s WALL CALF STRETCH/SIDE

STRENGTH

• 5X20 SEATED ALT. DB ARNOLD PRESS (REST 2 MINS)

LACTIC CONDITIONING

5 SETS FOR TIME

• 500M/400M BIKE ERG

• 400M RUN

  REST 1 MIN