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:
10 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Romanin Deadlift

SKILLS & SPECIFIC WARM UP
Ring Dips

CONDITIONING
“TRITREPS”

5 Rounds for Time:
400m Run
12 Front Rack Lunges
6 Ring Dips