MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

SKILLS & SPECIFIC WARM UP

Air Squat – Push Up

Set 1
200m Run (easy pace)
5 Pull Ups

Set 2
200m Run (moderate pace)
10 Push Ups

Set 3
200m Run (fast pace)
15 Air Squats

Set 4
200m (1k peace)
5 Pull Ups – 10 Push Ups – 15 Air Squats

CONDITIONING
“RUN BEHIND CINDY”

4 Rounds For Time:
200m Run
15 Pull Ups
200m Run
30 Push Ups
200m Run
45 Air Squats