MOBILITY & WARM UP
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side
SKILLS & SPECIFIC WARM UP
2-3 Rounds:
200 Meter Run
4 Toes to Bar
CONDITIONING
“CEMENT MIXER”
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar
*compare to 11.05.19
