MOBILITY & WARM UP

Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)

Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank

Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups

SKILLS & SPECIFIC WARM UP
Deadlift – Box Jump

in 8 minutes increase the weight on the bar to do 3 repetitions with the training load

1 Round at workout weight
3 Deadlift
6 GHD Sit Ups
9 Step Ups

CONDITIONING
“THE ESCAPE OF THE DEAD HORSE”

10 Alternating Rounds with a Partner
While A perform 400 mt Run;
B Perform Amrap:
6 Deadlift #1.2 BW
12 Weighted GHD Sit Ups #9/6
18 Weighted Step up Over #22.5/15 @60/50

• RX: #1.2 BW
• INT: #BW / BW GHD
• BEG: #.8 BW / 12 Weighted Aternate V-Ups