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