STRETCHING/ WARM UP

• 2X30s SEATED FORWARD FOLD + 10 SCAPULAR PULL UPS + 7 PIGEON GOOD MORNINGS/SIDE

STRENGTH

• 7X5 DEADLIFT W/ 3s NEGATIVE (CHALLENGING, REST 2 MINS)

CONDITIONING

12 MIN AMRAP

• 12 TOES TO BAR

• 24 WALL BALLS 20/14 LBS

• 12/9 CAL BIKE ERG