MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope

SKILLS & SPECIFIC WARM UP
Running Warm Up – Kipping

CONDITIONING
“TOESTER”

15min AMRAP:
Row 500m
20 Box Jumps #60/50
15 Toes-to-bar