STRETCHING/ WARM UP

• 2X30s KNEELING QUAD STRETCH/SIDE + 12 ALT. SPIDERMAN LUNGE W/ THORACIC TWIST + 30s STANDING FORWARD FOLD

• 2 RDS - 5 WALL BALLS + 4 TOES TO BAR + 5 KB SWINGS + 4 BOX JUMP OVERS + 2 DB HANG C&J

CONDITIONING (TEAMS OF 2)

12 ROUNDS OF DILIGENCE

12 RDS FOR TIME
(ADD A REP EACH ROUND STARTING AT 1)

• WALL BALL 20/14 LBS

• TOES TO BAR

• KB SWINGS 53/35 LBS

• BOX JUMP OVERS 24”/20”

• SINGLE ARM DB HANG CLEAN AND JERK 50/35 LBS
  (ONE EACH ARM = 1 REP)