WARM UP

3X 20 SUPERMAN BACK EXT. + 30s PVC BENCH LAT STRETCH

STRENGTH 

4X12 ALT. FRONT RACK BARBELL BOX STEP UPS 12-20", REST 3 MINS (CHALLENGING WEIGHT ACROSS)

CONDITIONING

15-12-9-12-15 REPS FOR TIME 

-KB SWINGS 53/35LBS

-BURPEES TO 6" TARGET

-200M RUN 

**RX+ (70/53LBS)