STRETCHING/ WARM UP

• 3X30s SEATED SUPINE TWIST/SIDE + 10 SCAPULAR PULL UPS

ACCESSORY WORK

• A) 4X10 SINGLE ARM DB BENCH ROW/SIDE (REST 1 MIN)

• B) 4X30s SIDE PLANK HOLD/SIDE (WEIGHTED OPTIONAL, REST 1 MIN)

CONDITIONING

3 RFT

• 15 POWER CLEAN 115/75 LBS

• 15 LATERAL BURPEES OVER BAR

• 15/12 CAL ROW