MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
250 mt Row/200 mt Run
Then
2 Rounds Not For time
30 mt Skip
15 Ab-Mat Sit Ups
30 Leg Swing Each Leg (Front)
15 Lateral Squats (each side)
30 Downward Dog Alternate Toe Touch

SKILLS & SPECIFIC WARM UP

Kipping – Pose Running

2 Rounds: 
100 Meter Run 
4 Chest To Bar
6 Box Jumps

CONDITIONING

“GOODBYE”

For Time:
Buy In 800 mt Run; then:
3 Rounds
10 Chest To Bar
12 Burpees Box Jump over
Cash Out 800 mt Run