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:
10 Minute AMRAP of:
20 Double Unders
7 Scap Retraction
7 Kipping Swing
7 Walkout
7 Down Under

SKILLS & SPECIFIC WARM UP

Pull Up – Running Warm Up

CONDITIONING
“THE MILE OF FEAR”

4 Rounds for Time

10 Burpees

10×10 mt Shuttle Run

10 Air Squats

10×10 Shuttle Run

10 Push-Ups

10×10 Shuttle Run

10 Sit-Ups

10×10 Shuttle Run