MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS & SPECIFIC WARM UP 

Shoulder Press, Push Press, Push Jerk
10 minutes for try your first attempt, rest 2 minutes and start.

CONDITIONING
“SHOULDER PRESS”*
Every 1’30” Shoulder press
5-3-2-1-1- reps

Rest 3 minutes, then:
Bring Sally Up Squat Test #50%BW
*compare to 31.01.19