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:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Romanin Deadlift

SKILLS & SPECIFIC WARM UP
Running Warm Up

CONDITIONING
“SMUSH”

5 Rounds for time:
200m Run
12 BB Push Up
12 Bent Over Row #70%BW