MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Squat Therapy – Over Head Squat

CONDITIONING

“CARROW ”

AMRAP 12 Minutes:
65 Double Unders
25 Overhead Squats #43/30
15 Push-ups