Warm Up
Shoulder Warm up
Joint mobility
10 x Plank hand to elbow
10 x air squat
15 x PVC press

3 rounds:
15 sec Hollow Hold
15 sec Superman Hold

 
Skill / Strength
Battle Ropes
15 secs each movement
Two arms, alternate arms
Two arms side to side, arms side waves

 

PUSH UP PROGRESSION
Choose appropriate scaling:
1. Incline
2. Band assistance
3. Regular push up
4. Decline push up
5 X 5 : KG

 
MetCons
MR.15.10.12
5 rounds for time:
Sandbag overhead carry 1 loop
10 Push Ups
15 Sandbag thrusters
20 KB swing
25 Knee to chest