MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
250 mt Row/200 mt Run
Then
2 Rounds Not For time
30 mt Skip
15 Ab-Mat Sit Ups
30 Leg Swing Each Leg (Front)
15 Lateral Squats (each side)
30 Downward Dog Alternate Toe Touch
SKILLS & SPECIFIC WARM UP
2 Rounds:
100 Meter Run
5 Calorie Row
3 Box Jumps
CONDITIONING
“CONCRETE COLUMNS”
On the 5:00 x 4 Rounds:
400 Meter Run
21/15 Calorie Row
12 Box Jumps #60/50
Your score today is the slowest of the 4 rounds