STRETCHING/ WARM UP

• 3X30s HALF SADDLE/SIDE + 12 ALT. LUNGE THORACIC TWIST

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

CONDITIONING

FOR TIME

• 20/16 CAL BIKE

• 30 WALL BALLS 20/14 LBS

• 20/16 CAL ROW

• 30 WALL BALLS

CORE WORK

• 4X20s HOLLOW BODY ROCK + 15s HOLLOW BODY HOLD (REST 2 MINS)