MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Sit ups
5 Push Ups
7 Front Squats + Push Press (Empty Bar)
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Running Warm Up
3 x 5 Thrusters Untill work Weight

CONDITIONING
“AXEL FOLEY”

4 rounds for time:
15 Axel Bar Thrusters, #43/30
Run, 400 m