MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row:
After each Round, complete:
12 Hollow Rocks 
12 Superman Hold
6 Kip Swing

2 Rounds:
5 Scap Retractions 
3 Spiderman + Reach 
:15s Deadhang Hold
3 Walkouts 
15 Sit Ups

SKILLS & SPECIFIC WARM UP

1 Set (low intensity)
2 Rounds:
200 Meter Row
5 “Breathing Burpees”
5 Box Jumps

Rest 2 minutes followed by Set 2 where we are looking to meet the workout pace:
150 Meter Row
5 “Breathing Burpees”
5 Box Jumps
150 Meter Row

CONDITIONING

“The Good Life”

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps #60/50