MOBILITY & WARM UP

15/12 Cal Row, 5 Russian Baby Makers
15/12 Cal Row, 5 Spiderman + Reach x side
15/12 Cal Row, 5 Indu Push Ups

Followed by 2 Rounds:
5 Walkouts
5 Scap Retractions
5 HR Push Ups
:45s Down Dog

Followed by 1 Round
15/12 Cal. Row
5 Burpees
3 Push Ups

SKILLS & SPECIFIC WARM UP

Aim here is to gradually build in both movement complexity, and intensity.
7 Burpees
5 Floor Press ( Empty Bar )

Load BB #70% of working pace, followed by…
6 Lateral Burpees
4 Floor Press

Load BB at Working Pace, followed by…
5 Facing the Bar Burpees
3 Floor Press

CONDITIONING

“GROUND FLOOR”
3 Rounds For Time
21 Facing The Bar Burpees
15 Floor Press #62/43