WARM UP

3X10 DB BENCH PULL OVER + 10 DB LATERAL RAISES

ACCESSORY WORK

A) 4X10 RING ROW W/3s HOLD AT TOP OF RINGS, REST 1 MIN

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

CONDITIONING

FOR TIME

-400M RUN

-40 SINGLE ARM DB STOH 50/35 LBS

-40 DEADLIFT 135/95 LBS

-400M RUN