MOBILITY & WARM UP 10′ Stretches Arounds Trouble Area, Then: 3 Rounds Not For Time 200 mt Run 30sec Alternating Samson Stretches 1 Round of Strict Cindy 30sec Spidermans & Reach
SPECIFIC WARM UP 2 Rounds30 sec row – 4 BJO – 6 Knee To Elbow – 10 Double Unders Rest 1′ Between rounds.
CONDITIONING For Time Buy In 50 Cal Row; Then: 5 Rounds 10 Box Jump Over #60/50 20 Knee To Elbow 30 Double Unders
SKILLS Practice 10/15 minutes on Hanstand Push Ups