STRETCHING/ WARM UP

• 3X30s PRONE SUPINE TWIST/SIDE + 8 DOWN DOG WALKS

• 2 RDS - 100M SHUTTLE RUN + 5 KB GOBLET SQ

CONDITIONING (TEAMS OF 2)

4 RFT (30 MIN CAP)

• 400M RUN

• 50 KB GOBLET SQ 53/35 LBS

• 30 CAL BIKE/ROW (ALT. BTW MACHINES)