STRETCHING / WARM UP

• 3X30s SEAL POSE + 10 SCAPULAR PUSH UPS

ACCESSORY WORK

• A) 4X10 DB WEIGHTED SIDE PLANK CRUNCHES/SIDE (REST 1 MIN)

• B) 4X10 DB RENEGADE ROW (REST 1 MIN)

CONDITIONING

4 RFT

• 15 DEADLIFT 135/95 LBS

• 10 LATERAL BURPEE OVER BAR

• 35 DOUBLE UNDERS

  RX+ (185/130 LBS, BAR FACING BURPEES, 50 DU)