MOBILITY & WARM UP

Set 1
200 mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Down Unders
8 Front Squat (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
8 Push Press

MOBILITY & SKILLS
KB Swing

CONDITIONING
“FREAK”

AMRAP 35 with a Partner

21 Thrusters #43/30

21 Pull-Ups

800 meter Run (Together)

30 Kettlebell Swings #24/16

30 Pull-Ups

50 Double-Unders (Together)

50 Wall Ball Turkish Sit-Ups #9/6

400 meter Run (Together)

30 Burpees Box Jumps #60/50

30 Wall Ball Shots #9/6