Set 1 200mt Run (Conversation pace) 10 Alternating Spiderman Stretch 10 Alternating Walking Lunges
Set 2 200 mt Run (Moderate pace) 10 Down Up 10 Alternating Overhead Plate Reverse Lunges #10/5
Set 3 200 mt Run (Fast pace) 10 Single Unders / Down Unders 10 Plate Ground to Overhead
Set 4 200 mt Run (Fast pace) 10 Plate Good Morning 10 Plate Halo x Side
SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Clean
CONDITIONING
“CHILLY WILLY”- AKA – “HAPPY BIRTHDAY GIOZ78”
FOR TIME Buy In 46 Burpees Box Jump Over #60/50; Then 22 ROUNDS IGYG 3 Facing The Wall Handstand Push Ups 25 Double Unders 4 Power Clean #61/43 Cash Out 1978 mt Row
