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:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Hang Sqaut Sbnacth

CONDITIONING

“XEN”

3 rounds for time:
10 Hang Squat Snatch #43-30
10 Back Rack Walking Lunge #43-30