STRETCHING/ WARM UP

• 2X30s WALL RAINBOW STRETCH/SIDE + 30s HALF SADDLE STRETCH/SIDE

• 2 RDS - 5/4 CAL BIKE ERG + 5 D-BALL SLAMS + 4 DB STEP UPS + 8 RUSSIAN SEATED TWIST

CONDITIONING (MOVE & SWEAT)

16 MIN AMRAP

• 12/9 CAL BIKE ERG

• 20 D-BALL SLAMS 20/10 LBS

• 12 DB BOX STEP UPS 20/15 LBS

• 20 WEIGHTED RUSSIAN SEATED TWIST 20/10 LBS

COOL DOWN MOBILITY

• A) 3X12 ALT. 90/90

• B) 3X90s ROLLER PRAYER STRETCH HOLD