WARM UP

3X 30s PECTORALIS MAJOR/MINOR STRETCH/SIDE + 10 WEIGHTED ER PRESS/SIDE (5/2.5)

STRENGTH 

5X 10 BENCH + 8-12 RING PUSH UPS, REST 2 MINS

CONDITIONING 

  3RFT

 -200M RUN

 -30 ALT. DB SNATCH (35/25)

 -12 DBL DB BOX STEP OVERS 20"/18" (35/25)