MOBILITY & WARM UP
AMRAP 10′

10 Arch-ups
5 GHD Sit-ups
5 Up-Downs
6 Step-ups (Squat Jumps, Step-up + Jump Down, Jump up + Step
Down)

MOBILITY & SKILLS
ROW

PRE-WORKOUT STRENGTH

4 Sets:
15 Weighted Hip Extensions
12 Weighted Box Step-ups
Rest 60″ BTWN SET

CONDITIONING
“FRESHER”

AMRAP 15:
25/18 Calorie Row
25 AB-MAT Sit-ups
15 Box Jumps #70/60