WARM UP

3X10 BANDED LAT PULL DOWNS + 30s SEATED SUPINE TWIST/SIDE

SKILL WORK 

10 MINS (PULL UPS/ KIP/ BUTTERFLY/ STRICT)

CONDITIONING 

FOR TIME 

-1000M/800M ROW 

-600M RUN 

-40 ALT. KB SNATCH 44/26LBS

-40 SINGLE ARM FRONT RACK WALKING LUNGES (10R/10L/10R/10L)

12/9 CAL ASSAULT BIKE 

 **RX+ (53/35LBS KB)