STRETCHING/ WARM UP

• 2X30s COUCH STRETCH/SIDE + 30s WALL PEC STRETCH/SIDE

• 2 RDS - 100M SHUTTLE RUN + 5 WALL BALLS + 2 DB DEVIL PRESS

CONDITIONING

FOR TIME (14 MIN CAP)

• 800M RUN

• 40 WALL BALLS 20/14 LBS

• 20 DB DEVIL PRESS 20/15 LBS

• 30 WALL BALLS

• 10 DB DEVIL PRESS

ROMWOD

• STRETCHING & YOGA