WOM 280117
WARM UP
800 MT; Then 2 Rounds of
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
MOBILITY & SKILLS
Hips – Low Back – Shoulders – Rope Climb
CONDITIONING
“BEAST 12”
For Time
25 Walking Lunges
20 Pull-Ups
50 Box Jumps #50/40
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings #24/16
30 Sit-Ups
20 Dumbbell Hang Squat Cleans #15/10
25 Back Extensions
30 Wall Ball Shots #9/6
3 Rope Climbs
