STRETCHING/ WARM UP

• 2X30s FULL SIDE STRETCH/SIDE + 12 BANDED ROTATIONS/SIDE + 10 PRONE BLACKBURN'S

STRENGTH ACCESSORY

• A) 4X12 HALF KNEELING KB LOW HIGH CHOPS/SIDE (REST 1 MIN)

• B) 4X12 ELEVATED ALT. KB PULL THROUGH (REST 1 MIN)

CONDITIONING

13 MIN AMRAP

• 10 DUAL DB HANG CLEANS 40/30 LBS

• 7 DUAL DB STOH 40/30 LBS

• 3X40M SHUTTLE RUN (20M DOWN/BACK)