STRETCHING/ WARM UP

• 2X30s FULL SIDE STRETCH/SIDE + 20 ALT. WINDMILLS + 30s SAMSON STRETCH/SIDE

CORE WORK

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

• B) 4X45-60s SIDE PLANK HOLD/SIDE (REST 1 MIN)

CONDITIONING

12 MIN AMRAP

• 9 HANG CLEAN AND JERK 115/75 LBS

• 6 LATERAL BURPEES OVER BAR

• 3 WALL WALKS