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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
THRUSTER

CONDITIONING
“1.0.0.”

10 Rds, Each for Time:
100m Run
10 Thrusters #43/30
100m Run
*Rest 1 min between
rounds