Warm Up

Back Stretch / Forward Stretch
Stretch up

Squat Twist
10 Sit Ups
Walking lunges
5 push ups

 
Skills / Strength

Turkish Get Up
3 sets of 3 times each arm

Pull Up Progression
5 seconds negative lower down

3 sets of top hold
3 sets of bottom hold

 

 
MetCon

MR.15.10.06
30 Wall balls
Run 2 laps with ball
20 Wall balls
Run 2 laps with ball
10 Wall balls
Run 2 laps with ball