MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
EMOM 12 minutes
1 – 45 sec Bike or Row
2 – 20 alternate Kb Swing
3 – 100 mt Run
4 – 5 Good Mornings + 5 Back Squats + 5 Strict Presses
Directly into
2 Rounds of:
5 Slow Wall Squats (5-0-5)
5 Spiderman & Reach each side
4 Warrior Strecth
SKILLS
Deadlift – Kb Swing
CONDITIONING
On Continuos running Clock for 18 minutes time cap:
For Time
21-18-15-12-9-6-3
Deadlift #1.2 BW
Double Unders
Kb Swing #24/16
Toes To Bar
