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:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout

SKILLS & SPECIFIC WARM UP
PULL UPS – RING DEEP

CONDITIONING
“EXTRA EFFORT”

Max Set Strict Pull-ups
Max Set Ring Dips
Row 1km for time
*Rest 5 minutes between
each effort