MOBILITY&WARM UP

1 Round
400 mt Easy Run
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Muscle Clean ( empty barbell )
300 mt Run Moderate

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg ( empty barbell )
10 Power Clean ( empty barbell )
200 mt Run Fast

in 3-4 Sets increase the weight on the bar to do First Round of Curti’s P

CONDITIONING
“WHAT A NICE SURPRISE”
10 ROUNDS FOR TIME
400mt Run (Together)
5 Curti’s P #52/35
10 Alternate Devil Press #22.5/15
15 Wall Ball #9/6
ALTERNATE EACH EXERCISE ACCORDING TO YOUR NEEDS