MOBILITY&WARM UP

3 Rounds

400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP

Front Squat – Push Press

Warmup Set 1

5 Kb Goblet Squat
10 Calorie Row
15 Sit Ups

Warmup Set 2

3 Kb Goblet Thrusters
5 Calorie Row
10 Sit Ups

CONDITIONING

“WRECK“

5 Rounds For Time:
20 Kettlebell Goblet Thrusters #24/16
500 mt Row
30 Sit Ups