WARM UP

3X10 SCAPULAR PUSH UPS + 30s LIZARD STRETCH/SIDE

ACCESSORY WORK

A) 4X6-10 RING DIPS, REST 1 MIN

B) 4X10 HIP EXT W/ 2s HOLD AT EXT., REST 1 MIN

CONDITIONING

FOR TIME

-30/24 CAL BIKE

-30 STOH 95/65 LBS

-30 TOES TO BAR

-30 BOX JUMP OVERS 24”/20”

**RX+ (40/32 CAL, 115/75 LBS BAR, GHD SIT UPS, 30”/24” BOX)