MOBILITY & WARM UP

4 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts 
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
10′ PRACTICE HAND STAND PUSH UP

CONDITIONING

“MIKE FRIENDS”

• For Time (in a Team of 2)
• Buy-In: 1000 meter Row
• Then, 12 Rounds of:
• 10 DB Push Press #2X22,5
• 50 Double-Unders
• Cash-Out: 1000 meter Row