WARM UP

3X10 DB BENCH PULL OVER + 30s BANDED PEC STRETCH/SIDE

STRENGTH 

A) 3X6 STRICT RING DIPS (WEIGHTED IF NEEDED), REST 1 MIN

B) 3X8 BARBELL BENT OVER ROW, REST 1 MIN

CONDITIONING 

FOR TIME

-15 BURPEE  BOX JUMP OVER   24"/20"

-30 RUSSIAN KB SWINGS 53/35LBS

-45 WALKING LUNGES 

-60 DOUBLE UNDERS 

-45 WALKING LUNGES 

-30 RUSSIAN KB SWINGS 

-15 BURPEE BOX JUMP OVER