Warm Up

Shoulder Mobility
Hip opening
Shuffle-scissorx2
Butt-kick-high kneesx2
Wall Ball x 20
4x20secs on/10 off
L-sit
Russian twist

 

 
Strength

Weighted Pull-Up
7 X 3

 

 
Conditioning

CF.2015.09.07
21-15-9
Box Jump (24/20″)
KBS (32/20kg)
HSPU