MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
2 Rounds:
6 Jumping Alt. Lunges
30mt KB Suitcase Carry #24-16

CONDITIONING
“FARMER”

7 min AMRAP:
16 Jumping Alt. Lunges
100m KB Suitcase Carry #24-16