WARM UP

3X3 PLANK WALK OUTS + 20-30s HOLLOW ROCK HOLD

ACCESSORY WORK 

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

B) 4X8-10 RING PUSH UPS W/ 2s PAUSE AT TOP, REST 1 MIN 

CONDITIONING 

4RFT

-14 KB SWINGS 53/35LBS

-40M SINGLE ARM KB WALKING LUNGE (R-ARM)   

-12 D-BALL OVER SHOULDER 50/20LBS

-40M SINGLE ARM KB WALKING KUNGE (L-ARM)