STRETCHING/ WARM UP

• 3X12 SPIDERMAN LUNGE T-HIP OPENER + 30s FULL SIDE PRAYER STRETCH/SIDE

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

CONDITIONING (TEAMS OF 2)

FOR TIME

• RUN

  600M/400M/200M

• PULL UPS

  40/30/20 REPS

• THRUSTERS 95/65 LBS

  40/30/20 REPS