WARM UP

3X50 FT QUADRUPED CRAWL + 30s BANDED LAT STRETCH/SIDE

ACCESSORY WORK

A) 4X10 BARBELL BENT OVER ROW, REST 1 MIN

B) 4X16 DB WEIGHTED BOX STEP UPS, REST 1 MIN

CONDITIONING

FOR TIME

-600M RUN

-40 DB DEVIL PRESS 20/15 LBS

-20 BURPEES OVER DB

**RX+(35/25 LBS DB)