STRETCHING/ WARM UP

• 2X30s SEATED SINGLE LEG FORWARD FOLD/SIDE + 15 BANDED LAT PULL DOWNS + 30s WALL BICEP STRETCH/SIDE

STRENGTH ACCESSORY

• A) 4X16 DUAL DB DEATH MARCH (REST 1 MIN)

• B) 4X5-7 STRICT CHIN UPS W/ 3s CHIN OVER BAR ON LAST REP (REST 1 MIN)

CONDITIONING

13 MIN CLOCK

• 3 RDS
  -15 KB SWINGS 53/35 LBS
  -5 KB FACING BURPEE OVERS

• 3 RDS
  -15 KB GOBLET SQUATS 53/35 LBS
  -5 BURPEE PULL UPS

• THEN AMRAP
  -10 KB SWINGS 53/35 LBS
  -10 KB GOBLET SQUATS 53/35 LBS
  -10 PLATE BURPEES 25/15 LBS