MOBILITY & WARM UP
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
2 Rounds- 5 Pull Ups – 10 Wall Ball – 15 Double Unders – 2 Pull Ups
Rest 1′ from rounds

CONDITIONING
” MIXER ”
AMRAP 14 min
25 Pull Ups
50 Wall Ball #9/6
75 Double Unders