MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then:
2 Rounds
1:00 Light Row or Bike
5 Alternate Samson Stretch each side
15 AB-Mat Sit-Ups
45s Moderate Bike or Row
5 Spiderman & Reach each Side
15 Slow Banded Good Mornings
30s Fast Row or Bike
5 Strict Pull-Ups
10 Pushups
15 Air Squats
SKILLS & SPECIFIC WARM UP
Kb Swing
3 Rounds Not For Time
5 Cal Bike/Row
5 Burpees
3/6/9 Kb Swing
Rest 3′ and start
CONDITIONING
“HAPPY BIRTHDAY RICCARDO”
AMRAP 22′
9 Cal Row/ Bike (add x2)
10 mt ( Unbroken ) Pinch Grip Walk* # 2×20/2×15
20 Lateral Burpees Plate
18 Kb Swing #24/16
*If Plate Touch The Ground Before 10mt, You must do:
22 Decline Push Ups 