MOBILITY & WARM UP

800 mt Jog

then:

3 Rounds

1. Half Kneeling Weight Shift x 8/side *Knee in line toes. Vertical torso facing straight forward. 2. Shoulder Extension Bridge x 5 reps *Keep spine straight. 2-3 second lower, 5 sec hold in end position. 3. Squat Hip Rotations x 10 *Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement. 4. Jump Squat x 5 *Jump high and get that core body temperature up.

SKILLS & SPECIFIC WARM UP

5 Sets Row 200/160m 5 Sprawls 5 Yoga Push Ups rest walk 100mt between sets

CONDITIONING

“ME AND YOU”

AMRAP (with a Partner) in 25 minutes

Partner A performs AMRAP of:

99 Double Unders

40 Alternate Kb Snatch #24/16

While Partner B performs:

max cal Row

Every Minute Perform 4 Burpees Over The Row

Score is Max Cal