Warm Up
Shoulder Mobility
Butt Kicks
High Knees
Bear crawl
Airsquats
Pushup
Situps
Plank x 1min

 
Strength
Warm up to heavy single backsquat
5 X 1 BACK SQUAT 95%

 

Conditioning
CF.15.10.19 PERFORMANCE
AMRAP 7MIN
3 Muscle Ups
15 Situps
30 Unbroken Double Unders

 
CF.15.10.19 FITNESS
AMRAP 7MIN
3 Toes to Bar – Chest 2 Bar
15 Situps
30 Double Unders