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 

Pose Running

1 Rounds

200 Mt RUN + 5 CHEST TO BAR

1 Rounds

200 Mt RUN+5 PULL UPS

1 Rounds

200 Mt RUN + 5 TOE TO BAR

CONDITIONING
“EXTREME”
AMRAP 6:00
200 RUN
MAX C2B
AMRAP 6:00
400 RUN
MAX PULL UPS
AMRAP 6:00
600 RUN
MAX T2B