MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
4 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
BACK TO SCHOOL: Air Squats – Push Ups – Pull Ups

Warmup Set

2 Rounds:
100 Meter Run
3 Pull Ups – 5 Push Ups – 7 Squats

CONDITIONING

“CINDY BIATHLON”

For Time
400 mt Run
4 Rounds Of Cindy
400 Mt Run
3 Rounds Of Cindy
400 Mt Run
2 Rounds Of Cindy
400 mt Run
1 Round Of Cindy
Time Cap 18′