MOBILITY & WARM UP
800 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:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout

SKILLS & SPECIFIC WARM UP
2 RNFT 1′ min rest
10 Air Squats
10 Push-ups
10 Walking Lunges
200 m Run

CONDITIONING

“LOREDO”*
6 RFT
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run

*compare to 11.09.21