MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups each side
7 Push Up
7 BB Good Morning
7 Overhead Squats

SKILLS & SPECIFIC WARM UP
Overhead Squat

CONDITIONING
“ONLY BODY WEIGHT”
3 Rounds For Time
Row 500mt
12 Toes-to-bar
9 Overhead Squats #50/35