WARM UP

4 RDS EASY

-200M RUN 

-10 PUSH UPS 

-10 BENT KNEE SIT UPS 

AEROBIC CONDITIONING 

4X4 MINS AMRAP + 2 MIN REST

-25 DOUBLE UNDERS (50 SINGLES)  

-50FT KB FRONT RACK CARRY 26-53LBS 

-50FT BEAR CRAWL 

COOL DOWN 

5-8 MINS STRETCHING (BANDED DELTOID STRETCH/ SEAL POSE)