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.
