WARM UP
10x10m shuttle
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Wall Ball Clean
15 Shoulders Dislocate
20 Hollow Body Rock
10 Superman Hold
MOBILITY & SKILLS
Hips – Shoulders – Kipping
CONDITIONING
“TRICK OR TREAT?”
For Time
Buy in 800 mt Run; Then:
27-21-18-15-12-9-6-3
Pull-ups
Burpees
Push-ups
Sit-ups
Squats
Cash Out 1000 mt Row
