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
Wall Ball Clean

1 Round 5 SDHP, 10 Double Unders, 5 Burpees
1 Round 5 SDHP, 10 Double Unders, 5 Lateral Burpees
1 Round 5 SDHP, 10 Double Unders, 5 Lateral Burpees, 3 SDHP

CONDITIONING
“PULL OUT & ENJOY IT ”
5 Rounds For Time
15 Sumo Deadlift High Pull #43/30
30 Double Unders
15 Lateral Burpees

Time cap 15′