MOBILITY & WARM UP
4 Rounds of:
15 Cal Row
5 Scap Retraction
10 Slow Wall Squats
12 Spider-Man & Reach (6 Each Side)
14 Warrior Sqaut (7 Each Side)

SKILLS & SPECIFIC WARM UP
HAND STAND PUSH UP – HSW
10′ MINUTES PRACTICE HSPU

CONDITIONING

“GALLAGHER”
4 ROUNDS FOR TIME:
15 CAL ROW
15 HSPU
15 BOX STEP UP OVER 2X DB #20/12.5 #60/50