STRETCHING/ WARM UP

• 2X30s SEAL POSE + 7 DOWN DOG WALKS + 30s SINGLE ARM CHILDS POSE/SIDE

CORE WORK

• 5X30 WEIGHTED RUSSIAN SEATED TWIST 20/10 LBS + 15 BOAT CRUNCHES (NON WEIGHTED)
  REST 2 MINS

CONDITIONING

4 MINS ON, 1 MIN OFF FOR 15 MINS
(PICK UP WHERE YOU LEFT OFF ON THE AMRAP)

• 22/15 CAL ASSAULT BIKE
  THEN AMRAP

• 5 POWER CLEAN 115/75 LBS

• 4 STOH 115/75 LBS

• 3 FRONT SQUATS 115/75 LBS