Warm Up
Shoulder Mobility (keep PVC pipe)
High knees
butt kicks
OH lunge walk
PVC pipe row boat
Bear crawl
20 OHS

 

 

Skill
3 x Bar hangs for 30s both arms
3 x Single arm hangs Max Effort

 

 
Strength
OVERHEAD SQUAT
10 reps, 8 reps, 5 reps, 3 reps, 1 rep
Increase weight as reps decrease

 

 
Metcon
CF.15.10.25 PERFORMANCE
AMRAP 8mins
5 Toes To Bar
10 Air squats
15 KB swings 32kg/20kg