WARM UP

3X8 DOWN DOG WALKS + 20-30s PULL UP HANG

STRENGTH 

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

B) 4X8 DB SIDE PLANK CRUNCH/SIDE, REST 1 MIN

CONDITIONING 

10 MIN AMRAP

-10 FRONT RACK BARBELL ALT. LUNGE 115/75

-8 KB SWINGS 70/53

-3X40M SHUTTLE RUN (20M DOWN AND BACK)