Drills warm up/down 20:00 [1] 2.0 km (10:00 / km)
Walk then, ABCs dynamic stretching and 6x40m build ups - stiff post flight.
Strength 30:00 [2] 1.0 km (30:00 / km)
WWO1
Deep push up 3x12
Squat 75# 3x12
Cuban rotation 2x7.5# 3x12
DB uppercut 2x15# 3x2x6
Reverse lunge 2x20# 3x2x6
Assisted dip 95# 3x12