| Aerobic Conditioning (40:00) | |
| 5 Rounds: | |
| Run 400 M | |
| :20 Hanging Knee Tuck | |
| 40/32 Cal Bike | |
| 50′ Sandbag Bear Hug Carry | |
| ARM ACCESSORY CIRCUIT (12:00): | |
| 3×15-25 Banded Tricep Push Down | |
| 3x 15-25 Banded Curl | |
| 3×12-15 Lateral DB Raises | |
| *REST AS NEEDED | |
| Coach Led Mobility: | |
| 1:00 T-Spine Foam Roll | |
| 1:00 Doorframe Stretch (each athlete in a squat rack) | |
| 1:00 Couch Stretch (2:00 Total) | |
| 1:00 ea leg — Pigeon Stretch (2:00 total) | |
| 1:00 Squat Bottom Hold w/ Rig Assistance | |
| 1:00 Pike Stretch | |
| 1:00 Pancake Stretch | |
| OPTIONAL ADDITIONAL WORK: | |
| A) Banded Mobility and Soft Tissue Work 20:00 |
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