STRETCHING

• 3X30s STRADDLE + 30s SEATED SUPINE TWIST/SIDE

POSTERIOR STRENGTH

• A) 4X8 DB SINGLE LEG CROSSBODY RDL/SIDE (REST 1 MIN)

• B) 4X20 ALT. QUADRUPED BIRD/DOG W/ PAUSE AT EXT. (REST 1 MIN)

CONDITIONING

9 MIN CLOCK

• 30/24 CAL ASSAULT BIKE

THEN AMRAP REMAINING TIME

• 14 SINGLE ARM OVERHEAD LUNGES 50/35 LBS

• 14 TOES TO BAR