MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
10 Minute AMRAP of:
5 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats

SKILLS & SPECIFIC WARM UP
Chest To Bar

CONDITIONING
“Schipperone”

For Time:
20 C2B Pull-ups
40 Hand-Release Push-ups
60/45 Row Cals
80 Wall Ball #9/6
100 Walking Lunges