MOBILITY

Thoracic
Hips
Front rack
Ankles
Wrists

1 MIDLINE

Every 3mins complete x 7 rounds
30m Farmers carry
30m Sled push – running pace only
12 Parallette Shoot Through

2 CONDITIONING

5 Rounds
1min Row for calories
1min Ball slams 12/9kg
1min Grass hoppers

OPTIONAL EXTRAS

Programmed work or

3x800m Run 90sec rest