MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Jump Rope
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)

SKILLS & SPECIFIC WARM UP

2 Rounds:
10 KB Swing
200 Mt Run

CONDITIONING

“DON’T QUIT”

For Time 5 Rnds:
25 KB SWING 24#16
400MT Run