MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 mt Run
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Kb Swing – Wall Ball Clean
2 rounds, building intensity on the second round:

200 Meter Run
5 Wall Ball
5 Burpees
10 Double Unders

CONDITIONING

“Winding Road”

Buy in 800 mt Run, Then until 15′ time cap:

AMRAP
20 Kettlebell Swing #24/16
20 Burpees
20 Double Unders