MOBILITY & WARM UP
3 Rounds:
250 Meter Row
15 AbMat Sit-ups
5 Inchworms
3 Rounds:
10 Scap. Retraction
10 Russian Kettlebell Swings
10 Kettlebell Strict Press (5 Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Push Press – Toes to Bar
7 Kettlebell Swings
7 Push Press
7 Row
7 Toes to Bar
CONDITIONING
“21 GUNS”
AMRAP 20:
21 Kettlebell Swings 24/16
21 Push Presses 43/30
21/15 Calorie Row
21 Toes to Bar
