STRETCHING/ WARM UP

• 2X30s COUCH STRETCH/SIDE + 20 DOWN DOG CALF MARCH + 30s SEAL POSE

• 2 RDS - 100M SHUTTLE RUN + 4 FR SQUATS + 4 TOES TO BAR + 2 BURPEE BOX JUMPS

CONDITIONING

16 MIN CLOCK

• 800M RUN

  THEN AMRAP

• 20 FRONT SQUATS 95/65 LBS

• 15 TOES TO BAR

• 10 BURPEE BOX JUMPS 24”/20”

CORE WORK

• 5X30 WEIGHTED RUSSIAN SEATED TWIST + 20s NON WEIGHTED BOAT HOLD (REST 90s)