Warm Up

Frankeinstein
Sumo squat twist
High knees
Butt kicks

2 rounds:
Run a lap
30 x plank clap with partner

 

Skill / Strength

Review squat
Air
Goblet
Back
5 X 5 Back Squat
Back squat for strength, choose a weight that you can complete 5 reps comfortably.
*scale to goblet squats

 

MetCon

MR.2015.07.29
5 rounds of:
5 Kettlebell or Dumbbell rows per arm
20 Mountain climbers (total)
10 Ball Slams