Warm Up

Shoulder mobility
Joint rotations
Star Jumps
Inch worm
2 min of jump rope (single under)
3 rounds of:
Hollow hold (15 sec)
Super man hold (15 sec)

 

 

Skill / Strength

3 x 5
Pull Up progression:
1. Strict Pull Up
2. Band
3. Bar vertical row
4. Ring rows as underneath as possible

3 x 5
Push Up progression:
1. Decline
2. Regular
3. Incline

 
MetCon

MR.15.07.31
15 min AMRAP
10 Squats (Air, goblet or front)
Row 250m