WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Running Warm Up – Pose Running

CONDITIONING
“BIG SURPISE“

2 ROUNDS 5 min Rest
1000 mt Row
800 mt Run
25 burpees

Score is the more slowest