WARM UP

3X 10 SCAPULAR PUSH UPS + 30s PIGEON STRETCH/SIDE

ACCESSORY WORK 

A) 4X8 RING PUSH UPS W/ 3s NEGATIVE, REST MIN

B) 4X8 HIP EXT. @ 31X2 TEMPO, REST 1 MIN

CONDITIONING 

12 MIN CLOCK 

-800M/700M ROW

THEN AMRAP REMAINING TIME

-15 KB SWINGS 53/35 LBS

-10 KB GOBLET SQ 53/35 LBS

-5 KB FACING BURPEES