STRETCHING/ WARM UP

• 2X30s SEAL POSE + 20 PVC GOOD MORNINGS + 30s FULL SIDE STRETCH/SIDE

CORE WORK

• 5X30 WEIGHTED RUSSIAN SEATED TWIST + 30-45s PLANK (PLANK IS NON-WEIGHTED, REST 2 MINS)

CONDITIONING

16 MIN AMRAP

• 200M RUN

• 20 WALL BALLS 20/14 LBS

• 15 DUAL DB CLEANS 35/25 LBS

• 10 PULL UPS