Dynamic Warm-Up – Mobility
Prepare  for..

For time (10 min cap)
800m run
60 Double unders / 90 singles
40 KB Cleans (total, NOT alternating)   B/Y, Y/O
20 Strict pull ups

At the 15 minute mark:

2 Rounds for time of:(10 min cap)
400m run
30 Double unders / 45 singles
20 KB Cleans
10 Strict pull up

At the 30 minute mark:

4 Rounds for time of: (10 min cap)
200m run
15 Double unders /25 singles
10 KB Cleans
5 Strict pull up

(3 Scores to this workout. Each workout has the same number of reps. How do you compare in each?)

Cash Out: (6 minutes)
Tuck balance 4 x 20/20 tuck knees to chest, arms out point toes and hands
2rds of:
30 sec Hollow Hold
30 sec Arch Hold

30 sec Tuck ups

30 sec  Russian twists

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