Warm Up

Shoulder mobility
Joint mobility
Quick feet
Agility Ladder

1 min Burpees

 
Skill / Strength

Turkish Get Up

Squat technique (for newer members)
Back Squat 70%
3 X 3

 
MetCon

MR.15.09.07
10 mins AMRAP
10 Wallballs
10 Russian twists
10 Push ups
10 Mountain Climbers (diagonal)