Warm Up

Shoulder Mobility
Leg Swings
Farmers Carry
Rack Carry
Air Squats (slow controlled, 1-2-3-count, double bounce)

3 sets of plank holds 30 secs

Double Unders practice 5 mins

 
Skill / Strength

5 x 5 Pull up progression
1. strict
2. band
3. vertical
4. row

3 sets of
10 sec bottom hold
10 sec top hold

 
MetCon

MR.15.08.10
5 Rounds for time
10 Squats (back, goblet, air)
30 double unders