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

Then:

10 sets
5 burpees over partner

SKILLS & SPECIFIC WARM UP

Deadlift

CONDITIONING

“CIAO CIAO 2021; WELCOME 2022!”

31min Partner AMRAP

0:00-16:00

“CIAO CIAO 2021”

12 Deadlifts #1,2 BW

20 Syncro T2B

21 Cal. Assault Bike

16:00-31:00

“WELCOME 2022”

20 Dual DB Man Makers #2×22/15kg

22 Cal. Row

*Split reps however desired