MOBILITY & WARM UP
3 Sets
1 Minute Jump Rope/Bike/Run
10 PVC Pass Throughs
10 Air Squats
:20 Second Hollow Hold
3 set PVC Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
In a 10′ running clock, practice on:
CONDITIONING
“Who Does It Himself …”
For Time:
40 Odd Object Thrusters
30 Odd Object Hang Clean & Jerk
20 Odd Object Step Up Over
2,000 Meter Bike – Sub 1000 mt Run / 200 Double Unders/Single
20 Odd Object Step Up Over
30 Odd Object Hang Clean & Jerk
40 Odd Object Thrusters
Odd Object #20/15 kg
