MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Prisoner Good Morning
10 Alternating Samson Stretch
10 Scorpion Stretch

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
:20 Scap Superman Hold
40m Side shuffle (change direction every 10m)
:20 Hollow Body Hold

SKILLS & SPECIFIC WARM UP

Pose Running – GHD Back Extension

CONDITIONING
“MICHAEL“

3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Beginner option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good-mornings
15-25 sit-ups