MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Rounds For Time:
3 DB FR Box Step-ups #60/50 #22,5/15
20m DB Farmer Carry #22,5/15
6 DB Snatch #22,5/15

CONDITIONING

“DUBMLIFE”

5 Rounds For Time:
10 DB FR Box Step-ups #60/50 #22,5/15
100m DB Farmer Carry #22,5/15
10 DB Snatch #22,5/15