STRETCHING/ WARM UP

• 2X30s COUCH STRETCH/SIDE + 30s TWISTED CROSS/SIDE

• 2 RDS - 5 KB SWINGS + 4 KB BOX STEP UPS + 5/4 CAL ROW

CONDITIONING

15 MIN CLOCK
3 RDS

• 25 KB SWINGS 53/35 LBS

• 30 KB WEIGHTED BOX STEP UPS 20”/16”

• 25/20 CAL ROW
  THEN AMRAP WITH TIME REMAINING

• 3 WALL WALKS

• 15 KB GOBLET SQUATS 53/35 LBS

COOL DOWN MOBILITY

• A) 3X90s BENCH PIGEON STRETCH/SIDE

• B) 3X12 PVC MED BALL UPPER BACK STRETCH