STRETCHING/ WARM UP

• 3X30s PRONE SUPINE TWIST/SIDE + 12 ALT. SUMO SQ THORACIC TWIST

ACCESSORY WORK

• A) 4X10 DB WEIGHTED WINDMILL/SIDE (REST 1 MIN)

• B) 4X12 GOBLET HOLD ALT. CURTSEY REVERSE LUNGES (REST 1 MIN)

CONDITIONING

9 MIN CLOCK

• 600M RUN

  THEN AMRAP

• 2 WALL WALKS

• 12 ALT. DB SNATCH 50/35 LBS