WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Pose Running – Row
STRENGHT
On a Running Clock every 120 seconds:
Snatch
3 – 3 – 3 – 3 – 3
Start weight @50% of 1 RM and add every Round
CONDITIONING
2 Rounds For Time
Row 500m
Rest 1 minute
Run 400m
Rest 1 minute
Row 250m
Rest 1 minute
Run 200m
Rest 1 minute
