MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP 

1 Round:
10 Burpees
10 Cal Row

1 Round:
5 Burpees Box Jump Over
5 Cal Row

CONDITIONING
“ORGANIZED CRIME”
25-20-15-10
Burpees BJO #60/50
Cal. Row