STRETCHIING

• 3X30s SEAL POSE + 30s FULL SIDE STRETCH/SIDE

CORE WORK

• A) 4X20 STANDING WEIGHTED OBLIQUE CRUNCHES/SIDE (REST 1 MIN)

• B) 4X7-10 STRICT TOES TO BAR (3s NEGATIVE IF DOING KNEES TO ELBOWS, REST 1 MIN)

CONDITIONING

FOR TIME

• 500M/400M ROW

• 20 ALT. SINGLE ARM DB DEVIL PRESS 50/35 LBS

• 40 PULL UPS

• 20 ALT. SINGLE ARM DB DEVIL PRESS

• 500M/400M ROW