STRETCHING

• 3X30s THREAD THE NEEDLE/SIDE + 30s TWISTED CROSS/SIDE

ACCESSORY WORK

• A) 4X10 DB BENCH ROW/SIDE (REST 1 MIN)

• B) 4X12 ALT. PLANK UP DOWNS ON 12” BOX (REST 1 MIN)

CONDITIONING

FOR TIME (15 MIN CAP)

• 30/24 CAL ASSAULT BIKE

• 30 ALT. DB SNATCH 50/35 LBS

• 40 DB GOBLET SQUATS 50/34 LBS

• 30 ALT. DB SNATCH 50/35 LBS

• 30/24 CAL ASSAULT BIKE