MOBILITY & WARM UP
EMOM 8′
Even Minutes – :100 mt Run or 40 sec Single Unders
Odd Minutes – :50s Mobility*
1°Spiderman and Reach-2°Alternating Samson-3°Walkouts-4°Russian Baby Makers
Then on a empty bar:
5 Good Mornings
5 Back Squats
5 Presses (behind neck)
5 Stiff Legged Deadlifts
5 Front Squat
5 Push Press
SKILLS & SPECIFIC WARM UP
Kipping – Thrusters
2 Rounds, at low intensity:
200 Meter Light Jog
3-5 Strict Pull-Ups
5 Front Squats
5 Push Press
5 Thrusters
CONDITIONING
For Time:
21 Chest To Bar Pull-Ups
800 Meter Run
15 Right Arm DB Thrusters #25/15
600 Meter Run
15 Left Arm DB Thrusters #25/15
400 Meter Run
21 CTB Pull-Ups