STRETCHING/ WARM UP

• 2X30s LIZARD STRETCH/SIDE + 10 BANDED ER PRESS/SIDE + 30s STANDING FORWARD FOLD

ACCESSORY STRENGTH

• A) 4X20 ALT. DB Z-PRESS (REST 1 MIN)

• B) 4X10 SINGLE LEG RDL AIRPLANES/SIDE (REST 1 MIN)

CONDITIONING

12 MIN AMRAP

• 16 ALT. DB DEVIL PRESS 50/35 LBS

• 16 BOX JUMP OVERS 24”/20”

• 16/12 CAL ASSAULT BIKE