Mobility-General Mobility
Warmup-Dynamic
A) Running Conditioning:
800m run *rest 30 sec
400m run *rest 30 sec
200m run *rest 30 sec
100m run
B) EMOM 18
Min 1- DB Walking Lunges
Min 2- Doubles 25-50
Min 3- Bar Muscle Ups 1-5
*rest 3 mins, then,
EMOM 18
Min 1- DB Thrusters 10
Min 2- Doubles 25-50
Min 3- Ring Dips 5-15
Time:
0-5 Mobility/Warmup
5-15 Running
15-20 Rest/Setup
20-40 EMOM
40-End EMOM