WARM UP

8 MINS EASY

-6 DOWN DOG WALKS

-100M JOG (50M DOWN/BACK)

-10 BOX STEP UPS

CONDITIONING

6 MIN CLOCK (SET #1)

-800M RUN + AMRAP THRUSTERS 95/65 LBS

5 MIN CLOCK (SET #2)

-600M RUN + AMRAP BURPEE BOX JUMP OVERS 24”/20”

4 MIN CLOCK (SET #3)

-400M RUN + AMRAP DB DEVIL PRESS 20/15 LBS

MOBILITY/ STRETCHING

A) 3X30s SINGLE LEG BANDED HAMSTRING STRETCH/LEG

B) 3X30s BENCH PVC LAT/ SPINE STRETCH