STRETCHING/ WARM UP

• 3X30s WALL CALF STRETCH/SIDE + 30s STRADDLE

• 2 RDS - 100M RUN + 4 CAL ROW + 100M RUN + 3 CAL ASSAULT BIKE

CONDITIONING (TEAMS OF 2)

4 RFT

• 300M RUN

• 30/24 CAL ROW

• 200M RUN

• 20/16 CAL ASSAULT BIKE