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

“MIX MODAL WITH COACH”
For Time
100 Double Unders
80 Step Up
60 Odd Object Russian Swing
40 Pillow Case Face Pull
20 Inverted Burpees*

*sub HS with Donkey Kick