MOBILITY & WARM UP

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

Set 2
200 mt Run (Moderate pace)
10 Down Up
10 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
10 Single Unders / Down Unders
10 Plate Ground to Overhead

Set 4
200 mt Run (Fast pace)
10 Plate Good Morning
10 Plate Halo x Side

CONDITIONING
“Bad Filthy Fifty-Two”

Buy In 1971 mt Row
52 Wall Ball#9/6
52 Box Jump #60/50
52 Kb Swing #24/16
52 Front Rack Kb Lunges #24/16
52 Toes To Bar
52 Double Unders
52 Shoulder Press #20/15
52 Pull ups
52 Overhead Squats #20/15
52 Decline Push Ups

Cash Out 1971 mt Row