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  Plank Scap Retractions 
10 Warrior Squat 
5 Wall Squat
5 Push Ups

SKILLS & SPECIFIC WARM UP
2 rounds: (1′ Min. Rest each round)
10/8 Cal. Row
4/6 Bench Press

CONDITIONING
“UNTIL THE LAST REP”

4 rounds:
3 mins Each Round of:
20/15 Cal. Row
Max Rep. Bench Press #60/40