STRETCHING/ WARM UP

• 2X30s THREAD THE NEEDLE/SIDE + 10 SCAPULAR PUSH UPS + 15 BANDED FACE PULLS

STRENGTH ACCESSORY

• A) 4X20 ALT. KB KING KONG ROWS (REST 1 MIN)

• B) 4X8 DB LATERAL RAISES + 8 DB FRONT RAISES (REST 1 MIN)

CONDITIONING

3 RFT (RX+ 40 WALL BALLS - 155/105 LBS - 15/10 CALS)

• 30 WALL BALLS 20/14 LBS

• 20 DEADLIFTS 135/95 LBS

• 10/7 CAL ASSAULT BIKE