STRETCHING/ WARM UP

• 2X30s STRADDLE RAINBOW STRETCH/SIDE + 12 ALT. SCORPION TAPS + 30s SEAL POSE

CORE WORK

• A) 4X10 SIDE PLANK CRUNCHES + 20s HOLD/SIDE (REST 1 MIN)

• B) 4X12 CANDLESTICK LEG RAISES (REST 1 MIN)

CONDITIONING

13 MIN CLOCK (RX+ 135/95 LBS, BF BURPEES)

• 800M RUN
  THEN AMRAP

• 6 CLEAN SQUATS 115/75 LBS

• 8 LATERAL BURPEE OVERS