STRETCHING

• 3X30s SEAL POSE + 8 DBL DB FRONT RAISES + 8 LATERAL RAISES

STRENGTH

• A) 4X8 HALF KNEELING SINGLE ARM DB ARNOLD PRESS/ARM (REST 1 MIN)

• B) 4X60-90s PLANK (REST 1 MIN)

CONDITIONING

4 RFT

• 200M RUN

• 15 DBL DB DEVIL PRESS 20/15 LBS