MOBILITY & WARM UP
600mt run jog

then:

On a 8:00 clock:
5 leg swings/side
10 shoulder taps in the plank position
5 toe touch + jump
5 handstand kick-ups or kick-up attempts
5 sit-ups

SKILLS & SPECIFIC WARM UP

Wall Ball Clean – Wall Ball

CONDITIONING
“300 TEARS”

For Time with a partner
100 Wall Ball #9/6
100 Facing The Bar Burpees
100 Deadlift #50% 1 RM
every 2 minutes running 200 meters together