STRETCHING/ WARM UP

• 3X30s SEATED FORWARD FOLD + 30s TWISTED CROSS/SIDE

• 2 RDS - 100M SHUTTLE RUN + 3 DEADLIFT + 2 BURPEES OVER BAR + 5 HAND RELEASE PUSH UPS

CONDITIONING

12 MIN CLOCK

• 800M RUN

  THAN AMRAP REMAINING TIME

• 10 DEADLIFT 155/105 LBS

• 6 LATERAL BURPEES OVER BAR

• 10 HAND RELEASE PUSH UPS

  RX+ (185/130 LBS, BAR FACING BURPEES, 5 STRICT HSPU)

CORE WORK

• A) 4X20 DB WEIGHTED OBLIQUE CRUNCHES/SIDE (REST 1 MIN)

• B) 4X20 ALT. V-UPS (ALT. TOUCH HANDS/FEET) REST 1 MIN