FRIDAY 11/7

STRETCHING/ WARM UP

  • 2X30s PVC JAVALIN STRETCH/SIDE + 20 QUADRUPED ALT. BIRD/DOG'S + 30s SAMSON STRETCH/SIDE

STRENGTH

  • 5X8 SEATED BARBELL BEHIND THE NECK PRESS (REST 2 MINS)

CONDITIONING

13 MIN CLOCK

  • 50/35 CAL BIKE ERG

    THEN AMRAP

  • 20 WALL BALLS 20/14 LBS

  • 10 TOES TO BAR

  • 15/10 CAL ASSAULT BIKE

peter nguyen