Warm Up

Shoulder mobility
Rolling with ball
Back and chest opening
PVC Press

3 rounds 30 secs
Plank holds

3 rounds:
10 Squat jump
10 Burpee PVC lateral overs
1 run (back and forth room)

 
Skill / Strength

Push Up Progression
3 sets of till failure
5 X 5 Strict Press

 

MetCon

MR.15.08.18
2 min Knees to elbows
1 min rest
2 min Front Squat or Goblet @ 70% effort
1 min rest
2 min Box Jumps