MOBILITY & WARM UP

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

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

Set 3
200 mt Run (Fast pace)
20 Down Unders
8 Front Squat (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
8 Push Press

MOBILITY & SKILLS
Rope Climb

CONDITIONING
“APRIL TEST”

EMOM 42 Min

Min 1: 12/10 Cal Assault Bike
Min 2: 15 V-Ups
Min 3: 12 Thrusters #43/30
Min 4: 2 Rope Climb/6 Commando Pull Ups
Min 5: 50 Double Unders
Min 6: 12 Burpees
Min 7: Rest