STRETCHING/ WARM UP

• 2X30s TWISTED CROSS/SIDE + 15 BANDED LAT PULL DOWNS + 30s THREAD THE NEEDLE/SIDE

GYMNASTICS ACCESSORY

• A) 4X10 DB BENCH PULL OVERS (REST 1 MIN)

• B) 4X7 DB RENEGADE ROWS (REST 1 MIN)

CONDITIONING

FOR TIME (RX+ 45/30 CAL, 40 WB REPS, 135/95 LBS)

• 30/21 CAL ASSAULT BIKE

• 30 WALL BALLS 20/14 LBS

• 20 POWER CLEANS 115/75 LBS

• 30 WALL BALLS 20/14 LBS