MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Toes To Bar– Wall Ball

3 Rounds, increase intensity
10/7 Calorie Row + 4 Toes To Bar + 4 Wall Ball

CONDITIONING

“Watch Out ”

6 Rounds For Time: TIME CAP 16 MINUTES
20/15 Calorie Row
15 Toes To Bar
10 Wall Ball