SATURDAY 10/4

STRETCHING/ WARM UP

  • 2X30s WALL TRICEP & LAT STRETCH /SIDE + 8 SQ TO STAND STRETCH + 20 ALT. BIRD/DOGS

  • 2 RDS - 100M SHUTTLE RUN + 5/4 CAL ROW + 4 CLEAN SQ

CONDITIONING (TEAMS OF 2)

FOR TIME

  • RUN

    500-400-300-200 METERS

  • ROW

    32-28-24-20 CALS

  • CLEAN SQ 115/75 LBS

    20-18-16-14 REPS

peter nguyen