MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
10 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope

SKILLS & SPECIFIC WARM UP
Shoulder Press – running warm Up

CONDITIONING
“21.15…RUN”

For time:
21-15-9
Shoulder Press #43-30
Broad Jumps
then
800m Run