WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Running Warm up

CONDITIONING

“SHUT UP!”
3 Rounds for Time
400 mt run at fast pace, 60sec recovery Walk on place
400 mt run at fast pace, 60sec recovery Walk on Place
400mt run at fast pace, 60sec recovery Walk on place
Rest 3 min b/t sets
Score is total time (including rest) it takes to complete all three rounds.