MOBILITY & WARM UP

2 Sets:
10 Step-Over Hurdle + 10 Step Under Hurdle
10 Elbow-to-Instep (each side)
2 Sets:
10 Alternating Reverse Lunge (each side)
10 Shoulder Tap in Pike Push-up (each side)
2 Sets:
10 Lateral Box Step Up (each side)
10 Step Back Lunge (each side)

SKILLS & SPECIFIC WARM UP
Work 10 minutes Heavy 3 Front Squats From the Floor

Then: 1 round of
1:00 Ski Erg or Bike (moderate)
10 Goblet Squats with KB or DB (moderate)
5 No Jump Burpee
10m Sandbag Carry 

CONDITIONING
“LARRY”

For Time With a Partner in 40 min Time Cap
21-18-15-12-9-6-3
Synchro Front squats #51/35
Synchro Bar-facing burpees
*150m Sandbag Bear Hug Carry with #50/30; OR 150m Farmers Carry #2×22.5/15; OR 100m Sandbag Bear Hug Carry #75/50
after each round (Switch as desired on carry)