Warm Up
Shoulder Mobility
Butt kick – Frankenstein ( box width)
Sumo squat- High knees ( box width)

 

 
Skill / Strength
Side Plank with leg kick up
5 x per leg
3 times each side
3 X 3 BACK SQUAT 70%
5 X 1 BACK SQUAT 90%

 
Metcon
4 rounds of:
2 min AMRAP
5 high knees drop down (chest to the floor)
10 wood chop with black ball ( 5 each side)
10 mountain climber drop down (chest to the floor)
10 bicycle crunches
Then
1 Min REST