STRETCHING/ WARM UP

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

CORE WORK

• A) 4X10 SIDE PLANK CRUNCHES + 15s HOLD/SIDE (REST 1 MIN)

• B) 4X90s PLANK (WEIGHTED OPTIONAL, REST 1 MIN)

CONDITIONING

12 MIN AMRAP

• 40 DOUBLE UNDERS

• 20 TOES TO BAR

• 10 ALT. SINGLE ARM DB DEVIL PRESS 50/35 LBS