MOBILITY & WARM UP
Banded Shoulder Distraction 1′ Each Side
Couch Stretch 1′ Each Leg
Pigeon Pose 1′ Each Side
3 Rounds
Even Minutes – 100 mt Run
Odd Minutes – :50s Mobility*
Round 1 – Spiderman and Reach
Round 2 – Alternating Warrior
Round 3 – Walkouts
Immediately into 2 Rounds on a Empty Bar Rest 1′
5 Good Mornings
5 Back Squats
5 Presses (behind neck)
5 Stiff Legged Deadlifts
5 Front Squats
5 Overhead Squats
SKILLS
Squats: Air – Front – Back – Overhead
CONDITIONING
On Continuos Running Clock Perform:
Back Squat
3 – 3 – 3 – 3 – 3 – 3 – 3
