STRETCHING/WARM UP

• 2X20 PVC PASS THROUGH + 12 ALT. SUMO SQ THORACIC TWIST

• 5 MIN OVERHEAD SQ DRILLS

STRENGTH

• 5X7 OHS (BUILD UP, REST 2 MINS)

CONDITIONING

FOR TIME

• 800M/700M ROW

• 20 POWER SNATCH 115/75 LBS

• 20 BAR FACING BURPEE OVERS