MOBILITY & WARM UP

AMRAP 8:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as a counterbalance)
10 Bent Over Snatch Grip Rows (Barbell)
30 High Knees
30 Butt Kickers

SKILLS & SPECIFIC WARM UP

KB Swing

3 Sets Each Partner:
10 Single-Arm KB Bottom Top Floor Press
/ Arm
10 Alternating KB Single-Leg
Deadlifts

2 Sets:
5 KB Swing #workout weight
5 Box Jump #workout height
5 Cal Row

CONDITIONING

“SURE IT’S QUIET?”

5 Rounds For Time
21 KB Swings #24/16
15 Burpees Box Jump Over #60/50
9 Calorie Row