WARM UP

• 3X10 SCAPULAR PULL UPS + 15 PVC GOOD MORNINGS

STRENGTH/ ACCESSORY

• 4X10 DB SINGLE ARM BENCH ROW/SIDE, REST 1 MIN

• 4X10 WEIGHTED HIP EXT., REST 1 MIN

CONDITIONING

9 MIN AMRAP

• 5 DEADLIFT 185/130 LBS

• 20 WALKING LUNGES

• 100M SHUTTLE RUN (50M DOWN/BACK)