MOBILITY & WARM UP

EMOM 16′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift

SKILLS & SPECIFIC WARM UP
Wall Ball Clean

CONDITIONING
“EVERY SECOND…”

7 min AMReps
2:00 Wall Ball
:30 Burpees
1:00 Wall Ball
1:00 Burpees
:30 Wall Ball
2:00 Burpees