Warm Up
2 Laps run
Shoulder hip joint mobility
3 Rounds of 40/20 sec ball throw w partner (squat when throw n catch)
3 Rounds of 30 sec bicycle crunches 30 sec plank to elbow plank

 

 

Skill / Strength
Battle Ropes (15 seconds on)
– Hands together
– Alternating hands
– One arm, whilst planking (change arms)

 

5 X 5 BACK SQUAT 70%
 
Metcon

MR.15.12.14
10 minutes

5 pull ups*
10 plate GTOH
1 lap run

* Scale with vertical rows