MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP
Air Squat + 2 rounds: 15 Cal Row – 2 Push Ups – 4 Air Squat – 6 AB Mat Sit Ups – 5 Cal Row

CONDITIONING
“ ROUTE OUT ”
For Time
2000 mt Row
1 Rounds of “Modified Cindy”

1 Round of “Modified Cindy”: 
5 Push-ups 
10 Air Squats 
15 AbMat Sit-ups

Perform 1 Rounds of “Modified Cindy” every minute at the start of the minute until the 2000 meter row is over. After that, perform another round of modified Cindy.