STRETCHING/ WARM UP

• 2X30s STRADDLE RAINBOW STRETCH/SIDE + 12 WEIGHTED FIGURE 8'S (6R/6L) + 30s 90/90 FORWARD FOLD/SIDE

CORE WORK

• A) 4X15 BANDED GOOD MORNINGS (REST 1 MIN)

• B) 4X1 MIN PLANK (WEIGHTED OPTIONAL, REST 1 MIN)

CONDITIONING

EVERY 3:00 FOR 12 MINS

• 20/15 CAL ROW

• 12 TOES TO BAR

  THEN MAX AMRAP

• 15 KB SWINGS 53/35 LBS

• 12 KB GOBLET SQ 53/35 LBS