STRETCHING/ WARM UP

• 2X30s PIGEON STRETCH/ SIDE + 5 INCH WORMS + 30s WALL LAT & TRICEP STRETCH/SIDE

STRENGTH

• 5X16 ALT. CURTSEY BOX STEP DOWNS (WEIGHTED OPTIONAL, REST 2 MINS)

CONDITIONING

15 MIN CLOCK

• 1500M/1200M ROW

  THEN AMRAP

• 15 PULL UPS

• 10 FRONT SQUATS 115/75 LBS

• 5 LATERAL BURPEES OVER BAR