STRETCHING

• 3X30s BANDED FRONT RACK FIXER/SIDE + 30s TWISTWD LIZARD STRETCH/SIDE

STRENGTH

• 7X5 FRONT SQUATS (BUILD UP, REST 2 MINS)

CONDITIONING

12 MIN CLOCK

• 1000M/800M ROW

  THEN AMRAP

• 10 DEADLIFT 185/130 LBS

• 20 LATERAL BAR OVERS

• 5 BURPEE PULL UPS