MOBILITY & WARM UP
3-2-1 Spiderman & Reach each side
3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row/200 mt Run
Then
2 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Hollow Body
5 Superman Hold

CONDITIONING
“HAPPY BIRTHDAY OCCHIO DI FALCO”
AMRAP 19′
Buy in 1973 meter Row; Then:
45 Double Unders 
20 AB-Mat Sit-Ups
18 Push Ups 
14 Pull Ups 
18 Burpees Over The Row