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 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP
Squat Therapy

2 Round: (Easy )
20 Box Jumps, #60/50
20 AB-Mat sit Ups
250 Mt Row
Rest 1′ Min.

CONDITIONING
“YOUR BODY IS THE KEY”

3 Rounds:
20 Box Jumps #60/50
20 AB-Mat sit Ups
Immediately into:
1000 Mt Row