MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
400m Easy Jog
10 Shoulder Press ( empty barbell )
10 Step Up
40m Single Unders

1 Round
10 Push Press ( empty barbell )
10 Thrusters ( empty barbell )
10 Box Jump
20 Double Unders

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Thrusters

CONDITIONING
“KATE & FRIENDS”

Fot Time 10 ROUNDS I GO YOU GO

10 Wall Ball Shots #9/6

30 Double Unders

rest 1/2 time max 5′

Then:

For Time

210 Double Unders

140 Burpees Box Jump Over

70 Push Jerk #52/35