STRETCHING

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

ACCESSORY WORK

• A) 4X30 WEIGHTED RUSSIAN SEATED TWIST (REST 1 MIN)

• B) 4X10 HALF KNEELING DB SINGLE ARM ARNOLD PRESS/SIDE (REST 1 MIN)

CONDITIONING

10 MIN AMRAP

• 16 ALT. HANG DB SNATCH 35/25 LBS

• 35 DOUBLE UNDERS

• 3X40M SHUTTLE RUN (20M DOWN/BACK)

  RX+ (45/30 LBS DB, 50 DOUBLE UNDERS)