MOBILITY & WARM UP

2 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises

SKILLS & SPECIFIC WARM UP

2 Rounds:
100 Meter Run
7 Push Ups
7 Sit Ups
7 L Toes to Bar

CONDITIONING

“Concrete Block*”

Every 4:00 for 20 minutes
200 Meter Run
20 Push Ups
20 Sit Ups
20 Jumping Lunges

*courtesy Wod Hunter