MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Scap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

Double Unders/Crossover – Pull Up

CONDITIONING
“CHEESESTEACK”

3 sets
3 Rounds
3 Wall Walks
5 Box Jump with Step Down #75/60
7 Pull Ups
9 Wall Ball #9/6
35 Double Unders
-rest 5 minutes b/t sets-

The score is the slowest round