STRETCHING/ WARM UP

• 2X30s THREAD THE NEEDLE/SIDE + 15 BANDED LAT PULL DOWNS + 30s SEATED SUPINE TWIST/SIDE

ACCESSORY WORK

• A) 4X10 BARBELL Z-PRESS (REST 1 MIN)

• B) 4X12 BARBELL SUPINATED GRIP BENT OVER ROWS (REST 1 MIN)

CONDITIONING

4 RFT (RX+ 155/105 LBS, 20/15 CAL ROW)

• 15 DEADLIFTS 135/95 LBS

• 6 BURPEES OVER ERG

• 15/11 CAL ROW

• 6 BURPEES OVER ERG