STRETCHING

• 3X30s SEAL POSE + 12 ALT. LUNGE THORACIC TWIST

CORE WORK

• 3X10 WEIGHTED SIDE PLANK CRUNCHES + 20-30s HOLD/SIDE (REST 2 MINS)

CONDITIONING

FOR TIME

• 600M RUN

• 30 SINGLE ARM DB THRUSTERS 50/35 LBS

• 400M RUN

• 20 SINGLE ARM DB THRUSTERS

• 200M RUN

• 10 SINGLE ARM DB THRUSTERS