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 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge

SKILLS & SPECIFIC WARM UP
PULL UP

CONDITIONING

“BRADLEY”
10 rounds for time of:
Sprint, 100 m
10 Pull-ups
Sprint, 100 m
10 Burpees
Rest 30 secs