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
Devil Press

CONDITIONING
“CREATIVER”

5 Rounds, each for time:
100m DB Farmer Carry #22,5/16
100m Run
10 Devil’s Press #22,5/16
Rest 2 min