STRETCHING/ WARM UP

• 3X30s SUMO SQ + 30s PRONED SUPINE TWIST/SIDE

• 2 RDS - 5 WALL BALLS + 15 DOUBLE UNDERS

CONDITIONING

5 RFT (15 MIN CAP)

• 20 WALL BALLS 20/14 LBS

• 50 DOUBLE UNDERS

CORE WORK

• A) 4X60s PLANK (WEIGHTED OPTIONAL, REST 1 MIN)

• B) 4X20 WEIGHTED STANDING OBLIQUE CRUNCHES/SIDE (REST 1 MIN)