STRETCHING/ WARM UP

• 2X30s STANDING FORWARD FOLD + 10 WEIGHTED ER PRESS 5/2.5 LBS

• 2 RDS - 3 DB RENEGADE ROW + 3 DB STOH + 100M SHUTTLE RUN

CONDITIONING

10 MIN AMRAP

• 10 DB RENEGADE ROW 20/15 LBS

• 15 DB STOH 20/15 LBS

• 3X40M SHUTTLE RUN (50M DOWN/BACK)

  RX+ (35/25 LBS DB'S)

ROMWOD

• STRETCHING & YOGA