WARM UP
AMRAP 12′
20 Double Unders / 60 Single Unders
15 Butterfly Sit Ups
200m Run
15 Plate Ground to Overhead #10/5

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING

“WHITING”
In a 19′ Time Cap
Buy In 1600 mt Run

Then 5 Rounds
27 Air Squats
18 Push Ups

If you finish, start again on the run.