Warm Up

Shoulder mobility
Shuffle-Scissorx2
Buttkick-highkneesx2
Bearcrawl-Catwalkx1
Push up cobra x 10
Airsquats x 20
100 Double Unders

 
Strength

Strict Press 60%
1 X 5
Push Press 75%
1 X 3
Push Jerk ME
3 X 1

 

 

Conditioning

CF.2015.07.31 PEFORMANCE/ FITNESS
5RFT
10 Plate lunges (20/10kg)
10 Burpee jump on plate
10 Toes to bar

 
Core

4×20 secs on/ 10 off
plank
L-sit

100 situp