WARM UP
AMRAP 8′:
250 mt Row/200 mt Run
30 Alternate Single Arm Kb/Db Swing ( Light Weight )
20 Floor Press ( 10 each arm )
10 Hanging Leg Raises
MOBILITY & SKILLS
Hips – Shoulders – Swing
CONDITIONING
AMRAP 20:
200mt Run
15 Push Ups Hand Release
20 Kb Swing #24/16
30 Double Unders
