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
Running Warm Up – T2B

CONDITIONING
“IT GOES DOWN … BUT YOU RUN !!!”

For time:
10-9-8-7-6-5-4-3-2-1
Toes To Bar
KB Swing #24/16
Run 100 m