STRETCHING/ WARM UP

• 2X30s PIGEON STRETCH/SIDE + 12 ALT. SPIDERMAN LUNGE W/ THORACIC TWIST + 12 ALT. SCORPION TAPS

CONDITIONING (12 DAYS OF FITNESS)

FOR TIME (DB 50/35 LBS, KB 53/35 LBS)

• 100M SHUTTLE RUN (EACH, ONE TEAMMATE AT A TIME)

• 2 - SINGLE ARM DB RENEGADE ROW

• 3 - DB SINGLE ARM STOH/ SIDE

• 4 - KB DECK SQUATS

• 5 - PLATE BURPEES 25/15 LBS

• 6 - KB SUMO DLHP

• 7 - KB GOBLET SQUATS

• 8 - SINGLE ARM DB DEVIL PRESS

• 9 - SINGLE ARM DB THRUSTERS

• 10 - DB FRONT ALT. LUNGES

• 11 - WALL WALKS

• 1200M RUN W/ KB