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
Kipping – Kb Swing

CONDITIONING
“The Day After”
AMRAP 20 Minutes
5 Deadlifts # Bw
10 Kettlebell Swing #24/16
15 Toes To bar
20 Kb Thrusters #24/16
40 Double Unders
50 Kb Front Rack Walking Lunges #24/16