MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
1 Rounds Not For Time:
25 Double Unders
10 Kettlebell Swings #24/16
5 KB Goblet Reverse Lunges #24/16

CONDITIONING

“HOP HOP!!!”

3 Rounds For Time:
45 Double Unders
30 Kettlebell Swings #24/16
15 KB Goblet Reverse Lunges #24/16