MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm DB deadlifts / arm
10 Good Morning
10 Sit Ups
200m Run

1 Round
10 BB Press
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Air Squat

CONDITIONING
“MARCH TEST”

25 Pull Ups
30 DB Shoulder Press
40 DB step Ups
60 Push Ups
75 Air Squats
1600 mt Run / (2000 Row)
75 Air Squats
60 Push Ups
40 DB Step Ups
30 DB Shoulder Press
25 Pull Ups