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:
10 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout

SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
250 Mt Row
20 Double Unders
10 Box Jumps, #60/50

CONDITIONING
“BIG HEART”

5 rounds for time:
500 Mt Row
50 Double Unders
20 Box Jumps, #60/50