STRETCHING/ WARM UP

• 2X30s SINGLE ARM CROSSBODY/SIDE + 10 BANDED ER’S/SIDE + 30s SINGLE LEG BENCH HAMSTRING STRETCH/SIDE

ACCESSORY WORK

• A) 4X10 SPLIT STANCE DB WEIGHTED GOOD MORNINGS/SIDE (REST 1 MIN)

• B) 4X10 DB BENCH ELBOWING ROW/SIDE (REST 1 MIN)

CONDITIONING

12 MIN CLOCK

• 600M RUN

• 40/28 CAL ASSAULT BIKE
  THEN AMRAP

• 16 ALT. DB SNATCH 50/35 LBS

• 10 PULL UPS