MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Thrusters – Bar Muscle Up

CONDITIONING
“BASTARD COACH”

For Time with a partner
2000 mt Row
50 Thrusters #60/43
2000 mt Ski Erg
100 Lateral Burpees
4000 mt Bike Erg
50 Bar Muscle Up / ChestTo Bar
45 min Time Cap