STRETCHING

• 3X30s SEAL POSE + 30s SEATED SUPINE TWIST/SIDE

CORE WORK

• A) 4X40 WEIGHTED RUSSIAN SEATED TWIST (REST 1 MINS)

• B) 4X20 STANDING DB WEIGHTED OBLIQUE CRUNCHES/SIDE (REST 1 MIN)

CONDITIONING

FOR TIME

• 400M RUN

• 30 POWER CLEAN & JERK 115/75 LBS

• 400M RUN

  RX+ (600M RUN, 135/95 LBS, 600M RUN