WARM UP
3 Rounds Not For Time
250 mt Row / 200 mt Run
20 PVC Shoulder Dislocated
15 Deadlift High Pull ( Empty Bar )
10 Shoulder Press Behind The Neck
5 Overhead Squats
MOBILITY & SKILLS
Burgener Warm Up
CONDITIONING
AMRAP 25′
400 mt Run
40 mt Walking Lunges
30 Alternate Kb Snatch #24/16
20 Sit Ups
10 Cal Bike
