MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

CONDITIONING
“FIFTY…”

For Time:
50 SDHP #43-30
50 Sit-ups
50 Box Jump Overs #60-50
800m Run