STRETCHING

• 3X30s SEAL POSE + 16 ALT. LUNGE THORACIC TWIST

CORE WORK

• A) 5X10 STRICT KNEES TO ELBOWS (REST 1 MIN)

• B) 5X40 WEIGHTED RUSSIAN SEATED TWIST (REST 1 MIN)

CONDITIONING

12 MIN AMRAP

• 20 KB SWINGS 53/35 LBS

• 15 BOX JUMPS 24”/20”

• 10 BURPEES ONTO 45LBS PLATE

  RX+ (70/53 LBS, 30”/24” BOX, BURPEE ONTO 2 45 LBS PLATES)