MOBILITY & WARM UP

12 Minute Running Clock for Quality
10 Walkout
20 Lunges
30 Jumping jacks
20 Sit Ups
10 Superman hold

MOBILITY & SKILLS
The Burgener Warm Up

CONDITIONING

“IT UP TO YOU”

Wearing Rucksack/Back Pack

On the 5:00 x 5 Rounds*:
10 Pike Push ups
10 Step Ups
10 Two Chair Dips / sub Push ups Narrow Grip
10 Squats

*Start at 10% of Body weight; every rounds add 5% + 5 Reps