STRETCHING/ WARM UP

• 3X30s JAVELIN STRETCH/SIDE + 10 WEIGHTED ER PRESS 5/2.5 LBS

STRENGTH

• 5X5 STRICT PRESS (REST 2 MINS)

CONDITIONING

12 MIN CLOCK

• 50/40 CAL BIKE

  THEN AMRAP REMAINING TIME

• 10 POWER CLEAN 135/95 LBS

• 200M RUN

  RX+ (155/105 LBS)