STRETCHING/ WARM UP

• 2X30s SUPINE TWIST/SIDE + 8 DOWN DOG WALKS + 30s AMRLESS PRAYER STRETCH

• 2 RDS - 100M SHUTTLE RUN + 4 ALT. DB DEVIL PRESS + 150M/125M ROW

CONDITIONING (TEAMS OF 2)

FOR TIME

• 8X100M SHUTTLE SPRINTS (ALT. TEAMMATES)

• 40 SINGLE ARM ALT. DB DEVIL PRESS 50/35 LBS

• 10X200M/160M ROW SPRINTS (ALT. TEAMMATES)

• 40 SINGLE ARM ALT. DB DEVIL PRESS 50/35 LBS

• 8X100M SHUTTLE SPRINTS (ALT. TEAMMATES)