| Aerobic Conditioning (40:00) |
| 5 Rounds: |
| Run 400 M |
| :20 Hanging Knee Tuck |
| 40/32 Cal Bike |
| 50′ Sandbag Bear Hug Carry |
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| 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 |
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| 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 |
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| OPTIONAL ADDITIONAL WORK: |
| A) Banded Mobility and Soft Tissue Work 20:00 |
