STRETCHING

• 3X30s SEAL POSE + 30s SEATED SINGLE LEG FORWARD FOLD/SIDE

ACCESSORY WORK

• A) 4X8 DB WEIGHTED WINDMILL/SIDE (REST 1 MIN)

• B) 4X12 STRICT KNEES TO ELBOWS W/ NEGATIVE (REST 1 MIN)

CONDITIONING

2X5 MIN AMRAP (REST 2 MINS BTW AMRAP)

• 15 KB SWINGS 53/35 LBS

• 30 WALKING LUNGES

• 10 HAND RELEASE PUSH UPS

  RX+ (70/53 LBS, DB WEIGHTED LUNGES 20/15 LBS, 5 HSPU)