MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope

SKILLS & SPECIFIC WARM UP
5 Burpees
5 Pause DB shoulder press ( single arm )
3 sec DB dip holds (front rack, upright)
5 Sit-Ups

CONDITIONING
“THE ALTERNATIVE”

2 rounds for time:
20 Burpees
30 Double DB Push Press, #22.5/15 kg
40 DB Sit-ups, #22.5/15 kg
60 Double Unders