WARM UP

3X 3 WALL WALKS + 30s BANDED LAT STRETCH/SIDE

ACCESSORY WORK 

A) 4X10 DB SINGLE ARM SEATED ARNOLD  PRESS/ARM, REST 1 MIN

B) 4X10 THREE POINT DB ROW/SIDE, REST 1 MIN 

CONDITIONING 

FOR TIME 

-30/24 CAL ASSAULT BIKE 

-200M RUN 

-30 DB BOX STEP OVERS 20"/18" (20/15LBS)

-200M RUN 

-30 BURPEES TO 6"

-200M RUN 

**RX+ (40/32 CAL, 35/25LBS DB, BURPEE OVER BOX 24"/20")