Warm Up
Shoulder mobility
Ankle, knee and hip mobility
10 PVC press
10 Air Squats
10 PVC OH Squats

10 junk yard dog (10 x per person)

 

 

Skills / Strength
Core work:
8 rounds:
20 sec on / 10 sec off
Hanging knee raise hold

30 sec hold each variation:
Normal plank
Left arm off ground – right leg off ground
Switch
Side plank Right
Side plan Left
Then:
Plank hold till failure

 

5 X 5 STRICT PRESS 70%
 
Metcon
MR.15.12.15
8 rounds of 20 on/10 off:
Squat hold (10/20kg plates) — elbow NOT touching knee

Then:
8 min AMRAP
12 Plated overhead lunges
12 Plate burpees
12 V Sit ups