STRETCHING/ WARM UP

• 2X30s ARMLESS PRAYER STRETCH + 12 ALT. SPIDERMAN LUNGE W/ THORACIC TWIST + 20 DEATH MARCH STEPS

• 2 RDS - 100M RUN + 4 POWER CLEAN + 5 PULL UPS

CONDITIONING

16 MIN AMRAP

• 150M RUN
  (ONLY ONE TEAMMATE HAS TO RUN)

• 12 POWER CLEANS 115/75 LBS
  (EVERY TWO RDS, INCREASE 20/10 LBS)

• 20 PULL UPS