MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
DB OVER HEAD SQUAT- DB C&J

CONDITIONING
“HOTEL HELL”

3 Rounds for Time

20 Dumbbell Over Head Lunges #22,5/15

20 Alternating Dumbbell C&J #22,5/15