MOBILITY & WARM UP

12 Minutes For Quality:

12 Sit-ups
9 Cal Row
6 Slow Scap Retractions 
3 Inch Worm

SKILLS & SPECIFIC WARM UP

Kipping – Pull Up

CONDITIONING

“FIVE HUNDRED”

FOR TIME: Time cap 20′
50 Wall Ball #9/6
500 mt Run weighted Run #20/10
50 Pull Ups
500 mt Run weighted Run #20/10
50 Push Ups
50 Wall Ball #9/6