WARM UP

3X10 SCAPULAR PUSH UPS + 20 GLUTE BRIDGES

STRENGTH

A) 4X10 DB BENCH ROW W/ ROTATION/SIDE, REST 1 MIN 

B) 4X   8 WEIGHTED WINDMILL/SIDE, REST 1 MIN

CONDITIONING 

15 MIN AMRAP 

 -10 FRONT SQ 135/95

 -16 PULL UPS

-400M RUN