MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull – Shoulder To Over Head

CONDITIONING
“EFFORT”
3 rounds, 1 min each:
Wall Ball #9/6
Sumo Deadlift High Pull #35/25
Box Jump #60/50
Push Press #35/25
Row Cals