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 Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP

Practice burpees

CONDITIONING

“HEAVY BURPEES”

AMReps 12 min:
DB Burpee #2X17,5/10