MOBILITY & WARM UP

3 Rounds, at low intensity:
18/15 Calorie Row
5 Slow Wall Squats
5 Walkouts
1 Round of “Strict Cindy”
12/9 Calorie Ski Erg
30 Sec. Alternate Spiderman & Reach
30 Sec. Alternating Warrior Squats
5 Empty Barbell Overhead Squats

SKILLS & SPECIFIC WARM UP

Overhead Squats

“Hot Spicy”

21 – 18 – 15 – 12 – 9 – 6 – 3
Calorie Row
Lateral Burpees
Overhead Squats #30/20

Time Cap 18′