MOBILITY & WARM UP

3 Rounds:

60 Second Row
30 Seconds PVC Pass Throughs
20 Second Side Plank (Each Side)
10 PVC Overhead Squats

2 Rounds:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP
Kipping – Overhead Squat

CONDITIONING
“The Sickle”
21 – 15 – 9
Overhead Squats #43/30
Toes to Bar
Time cap 15′