STRETCHING/ WARM UP

• 2X30s TWISTED CROSS/SIDE + 30s HALF SADDLE/SIDE

• 2 RDS - 5 SUMO DLHP + 100M SHUTTLE RUN + 5 PWR CLEAN

CONDITIONING

FOR TIME

• 1000M/850M ROW

• 30 SUMO DLHP 75/55 LBS

• 600M RUN

• 30 PWR CLEAN 95/65 LBS

  RX+ (SUMO DLHP 95/65 LBS, PWR CLEAN 115/75 LBS)

CORE WORK

• 4-5 SETS X 20 ALT. D-BALL WINDMILL SLAMS 20/10 LBS (REST 90-120s)