Warm Up

Shoulder Mobility
PVC pipe press
PVC pipe overhead squat
Good mornings
Bear crawl
Hip flexor lunge

3 rounds:
Hollow Hold 15 sec
Hollow Rock x 5
Superman 15 sec

 
Skill / Strength

Strict Press
5 X 5
Kettlebell Swings

 
MetCon

MR.15.08.12
7 min AMRAP
Plated Burpees