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

Kipping

2 Rounds: 
200 Meter Run 
4 Push Ups
6 Knee to Elbow

CONDITIONING

“MAYDAY, MAYDAY”

For Time:

600m Plate Carry
then…
4 Rounds
15 Row Cals/Ski Erg
15 Deficit Push-ups
15 Toes to bar
then…
600m Plate Carry
*Load: #20/10