STRETCHING/ WARM UP

• 2X30s SEATED SUPINE TWIST/SIDE + 10 SCAPULAR PULL UPS + 30s SINGLE LEG FORWARD FOLD/SIDE

STRENGTH

• 5X7 DEADLIFTS (CHALLENGING ACROSS W/ 5s NEGATIVE ON LAST 3 REPS, REST 2 MINS)

CONDITIONING

FOR TIME

• 400M RUN

• 15 THRUSTERS 115/75 LBS

• 30 LATERAL BURPEES OVER THE BAR

• 15 THRUSTERS

• 400M RUN