MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

GHD Sit Ups – Running Warm up

CONDITIONING
“TRY NOT TO SWEAT”

3 Rounds For Time in a 18′ time cap
200 mt Run
100 Walking Lunges
30 GHD Sit Ups/50 AB-Mat Sit Ups

COOL DOWN

Bring sally Up Push Up Test