WARM-UP

• 3X10 SPLIT STANCE GOOD MORNING/SIDE + 10 SCAPULAR PULL UPS

STRENGTH

• 5X5 DEADLIFT W/3s NEGATIVE (REST 2 MINS)

CONDITIONING

FOR TIME

• 600M/500M ROW

• 400M RUN

• 30 POWER CLEAN 115/75 LBS

  RX+ (800M/650M, 600M RUN, 135/95 LBS)