MOBILITY & WARM UP

3 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats

3 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises

SKILLS & SPECIFIC WARM UP
1 Rounds not for time Minute
20/16 Row Cals
50 Double Unders
10 Burpees
Run 200m

CONDITIONING

“DISCENDENT”

For Time:
35/30 Row Cals
150 Double Unders
35 Burpees
Run 400m