Warm Up
Shoulder mobility
Joint Mobility

2 rounds:
10 Air Squats
High knees
10 Shoulder taps
Frankenstein
10 sit ups
Butt Kicks

3 rounds:
15 sec hollow hold
15 sec superman hold

 
Skill / Strength
PUSH UP PROGRESSION
Choose appropriate scaling:
1. Incline
2. Band assistance
3. Regular push up
4. Decline push up
5 X 5 BACK SQUAT 80%

Metcon
SCALED FRAN
21, 15, 9
Sandbag Thrusters
Ring Rows