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

1 Round
10 KB Sumo Deadlift High Pull
10 Staggered Stance KB Leg RDL/ leg
10 Sit Ups
200m Run

1 Round
10 KB Push Press Press
10 Staggered Stance Good Mornings / leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Wall Walk

CONDITIONING
“PERFORM 40”
Minutes 1-15 Every 3mins x 5 Sets Row 300/240m 15 Anchored Feet Sit-Ups 8 Single Arm KB Push Press R #24/16 8 Single Arm KB Push Press L #24/16

Then:
Minutes 15-30 15min AMRAP – @ 85% Effort 10/8 Calories Row 4 Strict Chest to Bar 2 Wall Walk

Then:
REST UNTIL MINUTE 31

Min 31-40 EMOM x 9mins 1st – Single Arm KB L Crunch x 10/arm 2nd – Tall Kneeling KB Horn Bicep Curls x 12-15reps 20X0 3rd – Tall Kneeling KB Horn Tricep Extensions x 12-15reps 20X0