STRETCHING/ WARM UP

• 3X30s HALF KNEELING QUAD STRETCH/SIDE + 10 WEIGHTED ER PRESS 5/2.5 LBS

• 2 RDS - 100M SHUTTLE RUN + 3 THRUSTERS + 5 BURPEES

CONDITIONING (TEAMS OF 2)

4 RFT

• 400M RUN

• 20 THRUSTERS 95/65 LBS

• 10 LATERAL SYNCRO BURPEES OVER BAR