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 Wall Squats
SKILLS & SPECIFIC WARM UP
Ring Dips
2 Rounds, Rest 2 min
15 DU + 5 Push Press + 5 Toes To Bar + 5 Russian Swing + 5 burpees
CONDITIONING
“ONCE WAS DIRTY THIRTY”*
-Happy Birthday Simone-
For Time
30 Kettlebell Swings #24/16
30 Double Unders
30 Box Jumps #60/50
30 Push Press #35/25
30 Cal Row
30 Ring Dips
30 Wall Balls #9/6
30 Double Unders
30 Toe To Bar
30 Power Snatch #35/25
30 Cal Row
30 Facing The Bar Burpees
*compare to 03.01.18
