MOBILITY & WARM UP
Not for Time:
1:00 Jump Rope + :30s Alternating Spiderman & Reach
1:00 Jumping Jack + :30s Walkouts
1:00 Jump Rope + :30s Alternating Samson Stretches
1:00 Jumping Jack + :30s Warrior Squats
SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace
15 Odd-Object Sumo Deadlift High Pull + 10 Double Unders
10 Sit ups + 4 Push Ups + 4 V-Ups + 10 Pike Push Ups
10 Double Unders
9 Odd Object Squat Clean + 6 Odd Object Push Jerk + 3 Odd Object Swing
15 Odd-Object Sumo Deadlift High Pull
6 Alternating Odd O Lunges
3 Burpees Step Up
CONDITIONING
“VIA CRUCIS”
For Time
33 Double Unders
33 Odd-Object Sumo Deadlift High Pull
33 Odd Object Push Ups
33 Pike Push Ups
33 V-Ups
33 Double Unders
33 Odd-Object Sumo Deadlift High Pull
33 Odd-Object Ground to Shoulder
33 Odd Object Swing
33 Odd-Object Ground to Overhead
33 Double-Unders
33 Odd-Object Sumo Deadlift High Pull
33 Burpees Chair Step Up
33 Odd Object Reverse lunges
Cash Out 1000 Dot Hops. Wear Rucksac
Rucksac/Back Pack @10-15% BW