Warm Up
Shoulder mobility
Joint mobility
Open Chest and back

Get a wall ball between two people:
10 forward over head soccer throws
10 side throws per side (rotation)
10 squat then throw to your partner

 
Skill / Strength
Battle ropes (use both stations if more than 6 people)
10 secs per movement
– Double hand wave
– Alternating hand wave
– Double hand rainbows (hands are holding rope, drawing rainbow in front, left arch to right and back and forth)
– Double hand side winders (both hands in front drawing straight line left to right and back and forth)
Turkish get up (15 mins)
Work through technique, and if proficient add weight.

For members who are proficient:
3 sets of 2 per arm

 
Metcon
MR.16.01.28
21, 15, 9
Dumbbell thrusters
Burpees