MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope

SKILLS & SPECIFIC WARM UP
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
5 x scap push-up
5 x plank shoulder taps
3 x inch worm
2 x handstand kick up
2 x wall walk

CONDITIONING
“NOVICE”

AMReps
3 min Row Cals
3 min Wall Walks
2 min Row Cals
2 min Wall Walks
1 min Row Cals
1 min Wall Walks