MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Sit Up
7 Waal Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Squat Therapy

2 Round:
10 Air Squats
10 Lunges
5 V-Ups
5 Push-ups
Rest 1′ Min.

CONDITIONING
“YOUR BODY, YOUR FORCE”
AMRAP 10 minutes:
30 Air Squats
30 Lunges
15 V-Ups
15 Push-ups