MOBILITY & WARM UP
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 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Russian KB Swings #24/16
5 Burpee Box Jumps #60/50
3 Push Up Narrow Grip

CONDITIONING
“BIG SNOOF”

5 Rounds For Time:
20 Russian KB Swings #24/16
15 Burpee Box Jumps #60/50
10 Push Up Narrow Grip