MOBILITY & WARM UP

2 Rounds:
1:00 Row + 8 Alternate Reverse Samson
45″ Moderate Row + :30s Walkouts + 10 Slow Air Squats
30″ Fast Row + 10 Pushups + 5 Barbell Strict Press + 5 Push Presses
15″ Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans + 5 Front Squats

2 Rounds:
20 Active downward dog / alternate toe touch
5 Scap Retractions + 15″ Deadhang
10 Alternating Spiderman + Reach
5 Wall Squat

SKILLS & SPECIFIC WARM UP
Push Press

3 Rounds, gradually ramping up intensity. First build to our thruster loading for the day, followed by our first round at a light, walk-through pace:

10 Double-Unders
5 Thrusters
10 Double-Unders
15/12 Calorie Row

CONDITIONING

“The Prince”

5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters #43/30
21 Double-Unders
15/12 Calorie Row