WARM UP

• 3X20s HOLLOW BODY HOLD + 20 ALT. QUADRUPED BIRD DOG

CORE WORK

• A) 4X12 ALT. LEG V-UPS (REST 1 MIN)

• B) 4X20 ALT. WINDMILL D-BALL SLAMS (REST 1 MIN)

CONDITIONING

5 RFT

• 15 WALL BALLS 20/14 LBS

• 10 BURPEE BOX JUMPS 24”/20”

  RX+ (20 WALL BALLS, 30”/24” BOX)