Warm Up

Shoulder Mobility
1 lap run
3 rounds of
10 Jumping Jack
10 Situp
10 Burpee

 

 
Strength

Strict Press 75%
3 X 5
Push Press 75%
3 X 3
Load up to 75% effort for the Push Press

 

 
Conditioning

CF.2015.09.11 PERFORMANCE
AMRAP 12min
10 Burpee
15 KBS (32/20kg)
20 Unbroken DU
CF.2015.09.11 FITNESS
AMRAP 12min
10 Burpee
15 KBS (32/20kg)
20 DU