STRETCHING/ WARM UP

• 2X30s SEAL POSE + 20 ALT. BIRD/DOG + 30s WALL STRADDLE RAINBOW STRETCH/SIDE

CORE WORK

• A) 4X30 WEIGHTED RUSSIAN SEATED TWIST (REST 1 MIN)

• B) 4X8 CANDLESTICK LEG RAISES W/ 3s NEGATIVE (REST 1 MIN)

CONDITIONING

FOR TIME

• 400M RUN

• 20 STOH 95/65 LBS

• 300M RUN

• 15 POWER CLEANS 115/75 LBS

• 200M RUN

• 10 CLUSTERS 135/95 LBS