Warm Up
Shoulder mobility
Ankle, knees, hip circles
2x Inch worm/cobra + duck walk box length
2 laps of run

 
Skill / Strength
Strict Press
Push Press ( light for skills only)
Back Squat
60% warm up
90% working sets
2 X 5 BACK SQUAT 60%
3 X 3 BACK SQUAT 90%
 
Metcon
MR.15.10.27
12 min time cap
3 rounds of:
15 Calorie Row
15 Push Ups
15 Russian Twist with wall balls
15 Wall Balls
15 Toes to bar