MOBILITY & WARM UP
10 minute Stretch Arounds Trouble Area; Then :
EMOM 12 Minutes:
1 – 20/30 Double Unders
2 – 20 Alternate Kb Swing
3 – 45 sec Row/Bike
4 – 5 Spiderman & Reach each Side
SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squats
3 Rounds Not For Time
3 Walkout + 3 Warriors Strecth each Side + 5 Slow Overhead Squats (Empty Bar)
CONDITIONING
AMRAP 12
30 Double Unders
Overhead Complex Ladder #43/29
(1 Deadlift Snatch Grip +1 Hang Power Snatch + 1 Overhead Squat)
Add 1 Complex Every Rounds
