Warm Up
3 rounds
1 lap run
20 mountain climbers
Mobility
Seated hip roations 3×8 reps
Lacrosse ball hip smash on target points 5 minutes
Strength
Deep Goblet squats

3 x 12 reps

Guys aim for 32kg
Girls aim for 24kg

Metcon
CF.18.05.14
3 rounds

21/18 cal bike
15 box jumps
9 power cleans 70/45