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

CONDITIONING

“The Ghost”
6 rounds, 1 min per
station, for max reps:
Row Calorie
Burpee
Double Under
Rest 1 min