STRETCHING

• 3X12 SUPERMAN BACK EXT. W/ 2s PAUSE + 30s RUSSIAN SEATED TWIST

CORE WORK

• A) 4X12 ALT. V-UPS (REST 1 MIN)

• B) 4X16 ALT. TABLE TOP BIRD DOG (REST 1 MIN)

CONDITIONING

9 MIN AMRAP

• 10 SINGLE ARM DB DEVIL PRESS 50/35 LBS (5R/5L)

• 15 DB GOBLET SQ 50/35 LBS