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.