STRETCHING/ WARM UP

• 2X30s SEAL POSE + 8 QUADRUPED THORACIC TWIST W/ REACH THROUGH/SIDE + 30s HALF SADDLE/SIDE

CORE WORK

• 4X60s PLANK (WEIGHTED OPTIONAL, REST 90s)

CONDITIONING

EVERY 2 MINS FOR 24 MINS

• 20/15 CAL ROW +
  A) MAX DB BOX STEP UPS 35/25 LBS (20” BOX)
  B) MAX MEDBALL ABMAT SIT UPS 20/14 LBS
  C) MAX DUAL DB CLEAN & JERK 35/25 LBS
  D) REST