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

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Squat

On a 8:00 Clock:

Practice Single-Arm DB Overhead Squats

CONDITIONING
“HAVE A NICE FRIDAY”
Every 5:00 For 3 Rounds:
200mt Farmer carry #2×22.5/15
AMRAP
10 Deficit Push Ups
10 DB Squat