| Aerobic conditioning (40:00) | |
| 1600 M Run | |
| 50′ Sandbag Bearhug Carry | |
| 1250/1000 M Row | |
| 50′ Sandbag Bearhug Carry | |
| 1250/1000 M Row | |
| 50′ Sandbag Bearhug Carry | |
| 1600 M Run | |
| 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 WORK: | |
| 20:00 Foam Roll and Mobility |
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