MOBILITY & WARM UP
2′ Banded Shoulder Distraction
2′ Couch Stretch
2′ Pigeon Pose
3 Rounds:( building intensity every rounds )
200m Run
5 Russian Baby Makers ( each Side )
10 Slow Scap Retractions
15 AbMat Sit-Ups
10 Double Unders
SKILLS
Front Squat – Press (Strict-Push)
CONDITIONING
“Once Was Filthy Fifty”
50 Double Unders
50 Box Jump #50
50 Kb Swing #24/16
50 Walking Lunges
50 Knee to Elbow
50 Double Unders
50 Push Press #20/15
50 Jumping Pull ups
50 Front Squats #20/15
50 Push Ups
