STRETCHING

• 3X30s THREAD THE NEEDLE/SIDE + 30s SEATED SUPINE TWIST/SIDE

STRENGTH

• 6X5 SEATED STRICT BEHIND THE NECK PRESS (REST 2 MINS)

CONDITIONING

12 MIN CLOCK

• 800M/650M ROW

• 400M RUN
  THEN AMRAP

• 5 DB DEVIL PRESS 35/25 LBS

• 8 DB BOX STEP OVERS 20”/16”