MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS & SPECIFIC WARM UP 

Shoulder Press, Push Press, Push Jerk

CONDITIONING

“FIST IN THE AIR”

21-18-15-12-9:
Kettlebell Swings #24/16
Single Arms Kettlebell Hang Clean & Jerk #24/16