STRETCHING/ WARM UP

• 2X30s WALL CALF STRETCH/SIDE + 10 SCAPULAR PULL UPS

• 300M/250M ROW + 5 DEADLIFTS + 10 LATERAL JUMP OVERS + 100M RUN

CONDITIONING

12 MIN CLOCK

• 1000M/800M ROW

  THEN AMRAP

• 8 DEADLIFT 185/130 LBS

• 15 LATERAL JUMP OVERS

• 150M RUN

COOL DOWN MOBILITY

• 3X10 WALL KNEELING THORACIC WINDMILLS/SIDE

• 3X15 WALL KNEELING OPEN BOOKS/SIDE