MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Push Up Scap Retraction
7 Push Ups
30 Sec Skip
30 Sec Jumping Jack

SKILLS & SPECIFIC WARM UP
Running Warm Up

CONDITIONING
“ONLY BODY WEIGHT”
TEST DAY
Max Reps Strict Pull Ups / Pull Ups / Ring Row
Max Reps Push Ups
800 mt Run
*Rest 5 minute between
rounds