WARM UP

3X6 SINGLE ARM DB DEATH MARCH/SIDE + 30s COUCH STRETCH/SIDE

STRENGTH 

5X3 DEADLIFT W/ 3s NEGATIVE, REST 2 MINS 

CONDITIONING 

FOR TIME

-30/24 CAL BIKE 

-50 DOUBLE UNDERS 

-20 DB DEVIL PRESS 20/15   LBS

-10 WALL WALKS 

 **RX+ (40/30 CAL BIKE, 100 DU, 35/25LBS DB, 20 HSPU)