STRETCHING/ WARM UP

• 2X30s SEAL POSE + 8 DOWN DOG WALKS + 30s FULL SIDE STRETCH/SIDE

CORE WORK

• A) 4X10 WEIGHTED SIDE PLANK CRUNCHES/SIDE (REST 1 MIN)

• B) 4X30 ALT. RING MOUNTAIN CLIMBERS + 15s RING PLANK (FEET IN RINGS, REST 1 MIN)

CONDITIONING

FOR TIME (RX+ WALL BALLS 50-40-30 REPS, 185LBS DL)

• WALL BALLS 20/14 LBS
  35-30-25 REPS

• DEADLIFTS 155/105 LBS
  10-20-30 REPS