DYNAMIC WARM-UP
Set 1 | 5:00
:30 Box Step-up and Over #60/50
:30 Rest
:30 Alternating KB Deadlift (Lighter KB)
:30 Rest
:30 Superman Hold
:30 Rest
Set 2 | 5:00
:30 Box Jump Over or Step Over #60/50
:30 Rest
:30 Single Arm KB Russian Swing (Lighter KB) (:15 right/:15 left)
:30 Rest
:30 Superman Hold
:30 Rest
Set 3 | 5:00
:30 Box Jump Over #60/50
:30 Rest
:30 Russian KB Swing (Lighter KB)
:30 Rest
:30 Hollow Rock
:30 Rest

Into 4 Rounds, Not for Time:
20 mt KB OH walking lunges
rest 60″

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

1 Rounds, Easy Not for Time:
3 Burpees Step ups
6 Box Jump
9 KB Sumo Sadlift High Pull

2 Rounds, at workout pace, Not for Time:
3 Box Jump over
6 AB-Mat Sit Up
9 KB Sumo Sadlift High Pull

CONDITIONING

“BEYOND THE WALL“

5 Rounds For Time
10 Burpees Box Get Over 120/100
20 KB Sumo Deadlift High Pull #24/16
30 AB-Mat Sit-ups