WARM UP
Complete a 6 minute AMRAP of:
5 Burpees
15 Butterfly Sit Ups
10 Cal Row/100m Run
4 Inch Worms
MOBILITY & SKILLS
Hips – Shoulders – Squat (Air – Front – Back – OH)
CONDITIONING
Row 500m
20 Pull-ups
30 Back Squats #43/29
Run 400m
20 Box jumps
30 KB swings #24/16
Run 400m
20 Push-ups
30 Front Squats #43/29
Row 500m
