STRETCHING

• 3X30s COUCH STRETCH/SIDE + 30s PVC BENCH LAT STRETCH

STRENGTH

• 5X4 FRONT SQUATS + 6 ALT. FRONT RACK LUNGES (REST 2-3 MINS)

CONDITIONING

FOR TIME

• 30/24 CAL BIKE ERG

• 20 THRUSTERS 95/65 LBS

• 600M RUN

• 20 CLEAN & JERKS 115/75 LBS
  RX+ (115/75 LBS THRUSTERS, 135/95 CLEAN & JERKS)