MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Goblet Reverse Lunges

Set 3
200 mt Run (Fast pace)
20 Burpees
20 Alternate Kb Snatch (workout weight)

Set 4
200 mt Run (Fast pace)
10 Burpees Box Jump Over
6 Single Arm kB Devil Press (workout weight)

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
“SCARIE CARDIO”

EMOM 32 Min
Minute 1 – 200 mt Run
Minute 2 – Max Burpees Box Jump Over
Minute 3 – 10 Single Arm kB Devil Press #24/16
Minute 4 – Rest