MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
10 Minute AMRAP of:
5 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats

SKILLS & SPECIFIC WARM UP
Running Warm Up – T2B

CONDITIONING
“REPEAT EVER”

3 x 5 min AMRAP:
2 Wall Walks
10 Kettlebell Swings #24/16
100m Run
Rest 2 min between
each AMRAP