MOBILITY & WARM UP

10 Minutes For Quality:

3 Strict Pull-ups
6 Kettlebell Goblet Squats
9 Kettlebell Swings
200 mt Run

Then 2 Rounds

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Wall Ball Clean

2 Rounds:
100 Meter Run
5 Calorie Row
7 Wall Ball

CONDITIONING

“BAD MISTAKE”

5 Rounds:
30 Wall Ball #9/6
15/12 Cal Row
200 mt Run