STRETCHING/ WARM UP

• 2X30s TWISTED CROSS STRETCH/SIDE + 30s SEATED SUPINE TWIST/SIDE

• 2 RDS - 3 SINGLE ARM DB DEVIL PRESS + 2 BURPEES OVER DB

CONDITIONING

FOR TIME (12 MIN CAP)

• 1000M/850M ROW

• 40 SINGLE ARM DB DEVIL PRESS 50/35 LBS

• 20 LATERAL BURPEES OVER DB

ROMWOD

• STRETCHING & YOGA