MOBILITY&WARM UP
3 Rounds
400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Warmup Set 1
10 Lunges
20 Single Unders
5 Burpees
Build to Workout Weight
Warmup Set 2
5 Burpees Over The Dumbell
10 Double Unders
10 DB Lunges
CONDITIONING
“MINIMUM SCALE“
For Time
30-20-10 DB Lunges#22.5/15
60-40-20 Duoble Unders
Rest 1/1 Then:
20-40-60 Double Unders
10-20-30 Burpees Over The Dumbell