WARM UP

3X 50FT QUADRUPED CRAWL + 10 DB BENCH PULL OVERS

STRENGTH ACCESSORY 

A) 4X8 WEIGHTED WINDMILL/SIDE, REST 1 MIN

B) 4X 6 SINGLE ARM RING ROW W/ 3s NEGATIVE/ARM, REST 1 MIN

CONDITIONING 

 FOR TIME

-30/24 CAL ASSAULT BIKE 

-30/24 CAL ROW

-30 TOES TO BAR 

-30 BOX JUMP OVERS 24"/20"  

-30 STOH 95/65  LBS

**RX+ (GHD SIT UPS, 30"/24" BOX, 115/75LBS)