STRETCHING/ WARM UP

• 2X30s SEAL POSE + 8 DOWN DOG WALKS + 30s TWISTED LIZARD/SIDE

• 1 RD - 5/4 CAL ASSAULT BIKE + 5 KB DEADLIFT + 7/5 CAL BIKE ERG + 10 D-BALL SLAMS

MOVE & SWEAT

16 MIN AMRAP

• 12/9 CAL ASSAULT BIKE

• 16 DUAL KB DEADLIFTS 35/26 LBS

• 20/16 CAL BIKE ERG

• 24 D-BALL SLAMS 20/10 LBS

CORE WORK

• 5X20 STANDING WEIGHTED OBLIQUE CRUNCHES/SIDE (REST 90s)