STRETCHING/ WARM UP

• 2X30s SEAL POSE + 8 DOWN DOG WALKS + 30s FULL SIDE STRETCH/SIDE

CORE WORK

• A) 4X8 SINGLE ARM DB TURKISH SIT UP/SIDE (REST 1 MIN)

• B) 4X30s WEIGHTED SIDE PLANK/SIDE (REST 1 MIN)

CONDITIONING

FOR TIME

• 1000M/800M ROW
  THEN 3 RDS

• 20 DEADLIFT 155/105 LBS

• 300M RUN
  RX+ (185/130 LBS, 400M RUN)