MOBILITY & WARM UP
2 Rounds:
200 mt Jog
12 Alternate Spidermans & Reach
20 Double Unders
20 mt Single Arm Overhead Carry (10 each)
12/9 cal Row
6 Walkout
SKILLS & SPECIFIC WARM UP
KB Swing – Pose Running
At a light intensity, 3 Rounds of:
100 Meter Jog
7 Kb Swing
rest 2′ followed by 1 round at our working intensity
200 Meter Run
7 Kb Swings
CONDITIONING
” Damn Swing “
5 Rounds For Time
21 Kb Swing 24/16
400 Mt Run
Time cap 15′
