MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)

1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)

1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)

SKILLS & SPECIFIC WARM UP
Kb Swing

Set 1
10 Mountain Climbers
10 KB Deadlift (Lighter KB)
10 Alternating V-ups

Set 2
10 Mountain Climbers
10 Russian KB Swings (Lighter KB)
10 Sit-ups

Set 3
10 Russian KB Swings (Workout KB)
10 Sit-ups
200m run

CONDITIONING
“OLIVE”
FOR TIME
400m Run
50 Russian KB Swings #24/16
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
50 Russian KB Swings #24/16