MOBILITY & WARM UP

2 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts 
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
150 mt Row
30sec Cossack Squat 
30sec Warrior Squat 
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Kettlebell Swing

CONDITIONING
“CHIPPER”
For Time (with a Partner)
30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes:
10 Burpees

Each partner does not have to complete the same number of reps; break up the reps any way you want. Every 2 minutes, on the minute, stop and complete 10 burpees.