MOBILITY & WARM UP

AMRAP 6 Min

1) 20 mt Alternating Elbow to Instep / Jog back to start
2) 20 mt Soldier Kicks / Jog back to start
3) 20 mt Alternating Side Lunge / Jog back to start
4) 20 mt High Knees / Jog back to start
5) 20 mt Butt Kickers / Jog back to start
6) 20 mt Side Shuffle / Jog back to start

Then:

2 Rounds of

1 min Bike Erg+ 1 min Row+ 1 min Ski Erg ) Single Arm KB Swing / Arm
5 Suit Case Deadlift/side
5 Single Arm KB Swing/side

SKILLS & SPECIFIC WARM UP

Build Up in 10 minutes, 3 reps of Floor Press

Then:

EMOM 8
3 Floor Press #75% 1RM

CONDITIONING

” SWEET TABATA”

Tabata 5 x :20/:10
Max Cal Bike Erg
Alternate DB Snatch #22.5/15
Max Cal Row
KB American Swing #24/16
Max Cal Ski Erg