MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Push Up Scap Retraction
7 Push Ups
30 Sec Skip
30 Sec Jumping Jack

SKILLS & SPECIFIC WARM UP
Running Warm Up – Hand Stand Push up

CONDITIONING
“RUNSHUP”

E3MOM X 4 ROUNDS:
400 Mt Run
Strict HSPU, max reps in
remaining time