General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

15 Box jumps (increase height every 5)

10 KB swings

 

Conditioning:

“Jill”

Complete as many rounds and reps as possible in 25-minutes of:

10 Back Squats* (60% of 1RM Clean)

10 Pull-ups

10 Alternating Dumbbell Snatches (50/35)

300m Run

 

For score

*Must clean the weight, place on back, perform squats, and then come back over head.

Run = 12 points (1 pt per 25m)

 

Mobility:

Shoulder Fold

Reclined Spinal Twist

Twisted Cross

 

 

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