STRETCHING /WARM UP

• 3X30s THREAD THE NEEDLE/SIDE + 30s HALF KNEELING QUAD STRETCH/SIDE

• 2 RDS - 5 DB FRONT SQ + 50FT BEAR CRAWL + 100M JOG

CONDITIONING (TEAMS OF 2)

17 MIN AMRAP

• 20 DB FRONT SQ 20/15 LBS

• 50FT DB WEIGHTED BEAR CRAWL 20/15 LBS

• 3X40M SHUTTLE RUN (20M DOWN/BACK)

(EACH TEAMMATE WILL COMPLETE A FULL RD AT A TIME, ITS OK FOR SECOND TEAMMATE TO START AFTER FIRST TEAMMATE COMPLETES BEAR CRAWLS)