MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Kb Swing
2 Rounds- 10 Russian Swing – 10 Wall Ball – 10 Air Squats – 5 cal Row
Rest 1′ from rounds

CONDITIONING
“THE JOY OF WOMEN”*
3 Rounds For Time
30 Air Squat
30 KB Swings #24/16
30 Wall Ball #9/6
30 Cal Row
Time Cap 20′

*compare to 5.12.18