MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats
MOBILITY & SKILLS
Thrusters
CONDITIONING
“31 HEROES”
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters #70/50
6 Rope Climb or Burpees Pull Ups
11 Box Jumps #75/60
While Partner B performs:
400 meter Sandbag Run #25
Partners switch after each Run.
