Warm Up
Shoulder Mobility
Joint Mobility
Bear Crawl 2x width of box – 10 push up to cobra
Sumo squat 2 x width of box – 10 stretch forward, double tap floor
Frankenstin 2x width of box – 10 pin jump drop squat

3 rounds:
20 shoulder taps

 

 
Skills / Strength
Battle Ropes 10 secs on
– Both arms up and down
– Side waves
– One Arm on plank (left once, right once)
Warm Up to 60% effort Deadlift
DEADLIFT 60%
3 X 10 :

 
Metcon
MR.15.11.12
2 Rounds for time:
1 min Box jump
1 min Toes to bar

1 min rest

1 min Burpees
1 min Russian twist

1 min rest