MOBILITY & WARM UP
On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 300 mt Run
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings
5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)
SKILLS & SPECIFIC WARM UP
KB Swing
CONDITIONING
“AHAHAHAMRAP…”
7 min AMRAP:
12 KB Swings #24/16
12 Burpees