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:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout

SKILLS & SPECIFIC WARM UP

Pull Up

CONDITIONING
“MIXER”

AMREPS:

Max Set Pull-ups
Max Set Push-ups
Run 800m for time
*Rest 5 minutes between