STRETCHING/ WARM UP

• 2X10 OPEN BOOK STRETCH/SIDE + 6 KNIGHT TO HAMSTRING STRETCH/SIDE + 30s WALL CALF STRETCH/SIDE

• 2 RDS - 5/4 CAL ROW + 100M SHUTTLE RUN + 5/4 CAL BIKE ERG + 40M KB FARMERS CARRY

CONITIONING (TEAMS OF 2)

20 MIN AMRAP (EVERYTHING IS SPLIT IN HALF AND ONE AT A TIME)

• 30/22 CAL ROW

• 400M RUN

• 18/14 CAL BIKE ERG

• 200M KB FARMERS CARRY 53/35 LBS