STRETCHING

• 2X8 KNIGHT TO HAMSTRING STRETCH/SIDE + 10 SCAPULAR PUSH UPS

• 8 DB UP-DOWNS + 5/4 CAL ROW + 6 DB BOX STEP OVERS + 5/4 CAL ASSAULT BIKE

MOVE & SWEAT

16 MIN AMRAP

• 12 DB UP-DOWNS 20/15 LBS

• 12/9 CAL ROW

• 12 DB WEIGHTED BOX STEP OVERS 20”/16” (20/15 LBS)

• 12/9 CAL ASSAULT BIKE

COOL DOWN MOBILITY

• A) 3X2 MIN PIGEON STRETCH/SIDE

• B) 3X90s SUPINE SINGLE LEG BANDED HAMSTRING STRETCH/SIDE