MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
10 Alternating Spiderman Stretch
10 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
10 Down Up
10 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
10 Single Unders / Down Unders
10 Plate Ground to Overhead

Set 4
200 mt Run (Fast pace)
10 Plate Good Morning
10 Plate Halo x Side

CONDITIONING

“EVERY PROMISE IS A DEBT” AKA HAPPY BIRTHDAY VALE

For Time in a 45 min Cap Time with a partner Buy in 100 Burpees Synchro
45 Alternate Kb Clean and Jerks #24/16
45 Shuttle Run (1=2x10mt)
45 Single Arm Kb Thrusters #24/16
45 Cal Ski Erg
45 Push Ups Sand Bag Drag #25. 45 Cal Bike Erg 45 KB Step Up Over #50-kb#24/16 45 Wall Ball Shots #9/6 45 Pull Ups Synchro. Cash out 100 Double Unders in pair