MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
10 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Romanin Deadlift

SKILLS & SPECIFIC WARM UP
kettlebell Swing

CONDITIONING
“GONOW”

3 x 4 min RemReps
Run 400m
21 Kettlebell Swings #24-16
Max Rep Hand-Release
Push-ups in remaining
time
*Rest 1 min between
each round