MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Sit ups

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

1 Round
5 Overhead Squats #20/15
200 mt Run
5 Lateral Burpees

CONDITIONING

“BAT GIRL”*

5 Rounds: Time cap 20′
20 Overhead Squats #20/15
400 mt Run
20 Lateral Burpees

*compare to 7.11.20