MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
400mt Easy Jog; Then:
EMOM 12′
1 – 45″ Jump Rope
2 – 45″ Plank Hold
3 – 5 Spiderman & Reach each Side
4 – 5 Slow Wall Squats

SKILLS & SPECIFIC WARM UP
Air Squat – Rope Climb

CONDITIONING
“I Don’t Know It”
For Time
50-40-30-20-10
AB-Mat Sit-Ups
Hand Release Push-Up
Air Squat
Every Rounds 200 Mt Run
Time Cap 20 minutes