WARM-UP

5:00 Bike/Row/Run

2 Rounds;

10m Dynamic Toe Touches

10 PVC Shoulder Pass Throughs

:30 Bear Plank

CONDITIONING

4 Sets For Improving Reps

6:00 AMRAP

20 Cal Row

10 Alt Lateral Ball Slams

10 Box Jumps

10m Burpee Broad Jump

-3:00 Rest-