STRETCHING/ WARM UP

• 3X30s CALF STRETCH/SIDE + 30s SUMO SQ STRETCH

• 2 RDS - 4 SINGLE ARM DB THRUSTERS + 10 DOUBLE UNDERS + 100M SHUTTLE RUN

CONDITIONING

15 MIN AMRAP

• 200M RUN

• 16 DB SINGLE ARM THRUSTERS 50/35 LBS (8R/8L)

• 50 DOUBLE UNDERS

CORE WORK

• 5X1 MIN PLANK (WEIGHTED OPTIONAL, REST 90s)