MOBILITY & WARM UP
12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
Front Squat – Pull Up
CONDITIONING
“SLINGSHOT”
2 Rounds for Time:
100 Double Unders
15 Front Squats #61/43
10 Strict Pull-ups
Scaled Version
2 Rounds for Time:
150 Single Unders
12 Front Squat #43/30
8 Banded Pull Ups
