MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

SKILLS & SPECIFIC WARM UP

2-3 Rounds:
250 Meter Row
4 Burpees Over The Row

CONDITIONING

“MINIPIMER”

Every 4:00 for 5 Sets:
500 Meter Row
15 Burpees Over The Row

the score is given by the slowest round