Warm Up
Shoulder Mobility & Joint mobility
T-spine opening with roller and lacrosse balls

2 rounds:
5 Hand to floor, hands to sky jump
5 Squat jumps
10 cross leg mountain climbers

Plank wars 2x
– Plank and pull with one arm, switch

 
Skills / Strength
Dumbell or KB Rows
3 sets of 10 reps per arm
Weight should be 50-60% effort

5 X 5 FRONT SQUAT 60%
 
Metcon
MR.15.12.10
3 rounds for time:
Time cap: 10 mins
10 toes to bar
15 burpees
20 wall balls