STRETCHING/ WARM UP

• 3X30s THREAD THE NEEDLE/SIDE + 10 WEIGHTED FIGURE 8’s 10/5 LBS (5R/5L)

STRENGTH

• 5X3 STRICT PRESS + 5 PUSH PRESS (BUILD UP, REST 2 MINS)

CONDITIONING

12 MIN AMRAP

• 10/8 CAL ROW

• 20 KB SWINGS 53/35 LBS

• 30 DOUBLE UNDERS

  RX+ (12/9 CAL, 70/53LBS KB, 45 DU)