WARM UP

3X 2 WALL WALKS + 30s BANDED LAT STRETCH/SIDE

ACCESSORY WORK 

A) 4X8 BARBELL Z-PRESS, REST 1 MIN

B) 4X 6-8 STRICT PULL UPS W/ 3s NEGATIVE, REST 1 MIN

CONDITIONING 

FOR TIME

-800M/600M ROW

-50 WALL BALLS 20/14 LBS

-50 KB SWINGS 53/35LBS

-400M RUN

 **RX+ (30/14LBS WB, 70/53LBS KB)