MOBILITY & WARM UP
4 Rounds Not For Time
60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats
5 Walkouts
MOBILITY & SKILLS
2 Round not for time:
200Mt run
12 Ktb Swing
6 Push Up
1′ Rest
CONDITIONING
“PICK DOWN”
For time:
Run 800m
42 Russian KB Swings
21 Push-ups Deficit #15/10
Run 400m
30 Russian KB Swings
15 Push-ups Deficit #15/10
Run 200m
18 Russian KB Swings
9 Push-ups Deficit #15/10
