Warm Up
Stretch and mobilize shoulders

3 rounds
100 skips
8 Prone lying Rotation to handcuff
5 fwd rolls

Accessory work
Prone lying handstand lat activations
3×5 – 5s pause
Skills
progressions:

1. 20 Box shoulder taps
2. Wall facing side walk – FWD roll
3. HS – fwd roll on blue matts
4. HS kick up to assisted PVC pipe walk

Metcon
CF.18.08.16
EMOM 15:
1. 1 lap run
2. 2 length SB walk
3. 20 Tricep dips