MOBILITY & WARM UP
On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 24/16 Calorie Row
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings
5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)
SKILLS & SPECIFIC WARM UP
10′ practice on Handstand Push Ups
CONDITIONING
“HAPPY BIRTHDAY COCCETTO, AKA SPIDERMAN”
5 Rounds For Time
6 Single Arm Man Makers #20/10
14 Hanstand Push Ups
20 DB Overhead Walking Lunges #20/10
19 Toes to Bar
