STRETCHING/ WARM UP

• 3X30s STRADDLE STRETCH + 12 ALT. SPIDERMAN LUNGE W/ THORACIC TWIST

• 2 RDS - 100M SHUTTLE RUN + 5 WALL BALLS + 5/4 CAL ASSAULT BIKE + 4 TOES TO BAR + 2 DB DEVIL PRESS

CONDITIONING (TEAMS OF 2)

20 MIN AMRAP (COMPLETE EACH MOVEMENT AND ALT. BTW TEAMMATES)

• 150M RUN

• 15 WALL BALLS 20/14 LBS

• 12/9 CAL ASSAULT BIKE

• 12 TOES TO BAR

• 5 DB DEVIL PRESS 35/25 LBS 35/25 LBS