STRETCHING/ WARM UP

• 3X30s STRADDLE STRETCH + SUMO SQUAT ALT. THORACIC TWIST

• 2 RDS - 100M SHUTTLE RUN + 15 DOUBLE UNDERS + 5/4 CAL ASSAULT BIKE + 5 KB GOBLET SQ

CONDITIONING (TEAMS OF 2)

20 MIN ARMAP

• RUN
  200-300-400-500…ETC.. METERS

• DOUBLE UNDERS
  40-60-80-100…ETC.. REPS

• ASSULT BIKE CALS

• KB SWINGS 53/35 LBS
  20-30-40-50…ETC.. REPS