MOBILITY & WARM UP

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

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

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

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
20 Push Press (empty barbell)6 Squat Clean

SKILLS & SPECIFIC WARM UP
Kipping – Thrusters

CONDITIONING
“MOUTH AND CHUNK”

4 Sets
6 Chest To Bar
20 Thrusters #20/15
50 Double Unders
-rest 1 minute between sets-