MOBILITY & WARM UP

2 Sets:

40 Jump Rope
30 Second Push-up Plank Hold
20 Reverse Lunges (10 Each Side)
10 Russian Baby Makers 

2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Air Squats
12 Superman

SKILLS & SPECIFIC WARM UP
Front Squat
5 Burpees Box Jump Over
3 Front Squats
200 mt Run

CONDITIONING

“ON THE WAY”

In a 20 min Time cap 3 Rounds Of:
15 Burpees Box Jump Over
10 Front Squats #60/40
400 mt Run