STRETCHING/ WARM UP

• 2X30s HALF KNEELING SIDE STRETCH/SIDE + 20 PVC GOOD MORNINGS + 30s BOUND ANGLE STRETCH

CORE WORK

• A) 4X20 DB WEIGHTED STANDING OBLIQUE CRUNCHES/SIDE (REST 1 MIN)

• B) 4X12 GOBLET HOLD BENCH GOOD MORNINGS (REST 1 MIN)

CONDITIONING

FOR TIME (15 MIN CAP)

5 RDS

• 10 THRUSTERS 65/45 LBS

• 10 LATERAL BURPEES
  (REST 1 MIN)

5 RDS

• 7 THRUSTERS 95/65 LBS

• 7 BURPEE PULL UPS