STRETCHING/ WARM UP

• 2X30s CHILDS POSE + 30s PIGEON STRETCH/SIDE

• 2 RDS - 3 DB TRUSTERS + 2 DB LATERAL BURPEES + 5/4 CAL ROW

CONDITIONING

5X2 MIN ARMAP (REST 60s)

• 7 DB THRUSTERS 35/25 LBS

• 5 DB LATERAL BURPEE OVERS

• MAX CAL ROW
  RX+ (10 THRUSTERS, 8 LATERAL BURPEES)

COOL DOWN MOBILITY

• A) 3X2 MIN CAN OPENERS

• B) 3X1 MIN WEIGHTED BUTTERFLY STRETCH