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 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Front Squat

CONDITIONING

“FRONT SIDE PLEASE”

5 rounds, each for time:
5 Front Squat, pick load
15 Wall Balls, 9/6 kg
Rest 2 minutes between
each round