MOBILITY & WARM UP

Amrap 10 min For Quality
1 min jog
7 Russian Dumbbell (Or Kettlebell) Swings
7 alternating v-ups (each side)
7 Single Leg RDL’s (each side)

SKILLS & SPECIFIC WARM UP

Pose Running

2 Rounds:
200m Run
6 Burpees
6 V-Ups/Toes To Bar

CONDITIONING

“WHAT HAVE I DONE?”

4 Rounds For Time
600m Run
40 Burpees
20 Toes To Bar