STRETCHING/ WARM UP

• 2X30s SEAL POSE + 6 STRADDLE TWIST/SIDE + 30s SEATED SUPINE TWIST/SIDE

ACCESSORY WORK

• A) 4X8 DB WEIGHTED WINDMILL/SIDE (REST 1 MIN)

• B) 4X10 STRICT KNEES TO ELBOWS (REST 1 MIN)

CONDITIONING

11 MIN CLOCK

• 1000M/800M ROW

  THEN AMRAP

• 20 KB SWINGS 53/35 LBS

• 16 KB GOBLET HOLD LUNGES

• 12 BURPEES ONTO PLATE (45LBS)