WARM UP

3X10 SINGLE ARM THREAD THE NEEDLE ROTATIONS/SIDE + 20 GLUTE BRIDGES

STRENGTH

5X5 PUSH PRESS, REST 2 MINS

CONDITIONING

12 MIN AMRAP

-10 THRUSTERS 95/65 LBS

-8 BURPEES OVER BAR

-6 SUMO DLHP 95/65 LBS

**RX+ (115/75 LBS, BAR FACING BURPEES)