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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

CONDITIONING
“WRECKING BALL”

AMRAP 15 Minutes
100 mt Kb Suite Case Carry
15 Goblet Squats Thrusters
100 mt Kb Overhead Carry
15 Kb Sumo Deadlift High Pull

Kettlebell 24/16