MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Clean Warm Up
1 Rounds, Rest 1-2 min
15 DU + 5 Squat Clean + 3 Toes To Bar + 5 Russian Swing + 10 OH Walking Lunges
CONDITIONING
“Happy Birthday Mr. Coppola”
AMRAP 21′
20 Squat Clean #35/20
11 Toes To Bar
20 Kettlebell Swing #24/16
18 Overhead Walking Lunges Plate #20/10
Every 3′ do 30 Double Unders
