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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
Barbell Warm Up

2 Rounds Not For Time:
10 Ab-Mat Sit Up
10 DB Snatch #22,5/15

CONDITIONING
“CORE LAB ”

For time:
30-25-20-15-10-5
Ab-Mat Sit Up
DB Snatch #22,5/15