MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

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)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP
Chest to Bar – Box Jump

250 mt Row
Then:
2 Rounds
2 Chest To Bar
4 Box Jump Over Chest To Bar
6 HR Push Ups
10 cal Assault Bike

CONDITIONING
“BEWARE OF THE EDGE”

E10MOM x 30 minutes
1000m Row
10 Chest To Bar
20 Box Jump Over #75/60
30 HR Push Ups
Max Cal Assault Bike

Time Cap Every Rounds 8 Minutes