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:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 Spiderman + Reach (each side)
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
5 Push-ups
10 KB Goblet Squats #24/16
12 Russian KB Swings #24/16

CONDITIONING
“DOOMBELL”

4 rounds for time:
15 Push-ups
25 KB Goblet Squats #24/16
35 Russian KB Swings #24/16