STRETCHING/ WARM UP

• 3X30s SEAL POSE + 20 ALT. BIRD DOG

CORE STRENGTH

• A) 4X6-10 STRICT TOES TO BAR (REST 1 MIN)

• B) 4X10 DB WEIGHTED SIDE PLANK CRUNCH/SIDE (REST 1 MIN)

CONDITIONING

12 MIN AMRAP

• 6 ALT. SINGLE ARM DB DEVIL PRESS 50/35 LBS

• 12 SINGLE ARM DB OVERHEAD LUNGE

• 36 DOUBLE UNDERS