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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
KETTLEBELL

CONDITIONING
“JOINT”

AMRAP 12 minute:
Ascending AMReps
(3, 6, 9,…increase by 3
reps each round)
Row Cals
Kettlebell Swings #24/16