4x10 (5R/L) - lateral bandwd step over .
3x - 50 FT (25 FT down & back) - 2 arm dumbbell / KB front Rack Walking Lunge- @moderate weight (50/35 DB / 53/35 KB)
**Athletes will place Dumbbells or KB’s in the front rack and lunge 25 FT down and back for a total of 50 FT. Hands must remain at least loosely in contact with the DB handles during the walking lunge. This may be scaled to a bodyweight walking lunge or DB Goblet Walking Lunge with a 1-Arm DB / KB Walking Lunge.
500/400m Strapless Row
50 FT (25 FT down & back) 2-Arm DB/KB Walking Lunge (50/35 DB / 53/35 KB)
25 Plate AbMat Sit-ups