MOBILITY&WARM UP

3 Rounds

400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP

Squat Terapy.- Front Squat

Warmup Set 1

5 Pull Ups
100 Mt Run
5 Front Squat #Easy Load
100 Mt Run

Warmup Set 2

5 Pull Ups
100 Mt Run
5 Front Squat #43/35
100 Mt Run

CONDITIONING

“ALTERNATION“

AMRAP 18′:
20 Pull Ups
200 Mt Run
20 Front Squat #43/35
200 Mt Run