Warm Up

Shoulder mobility
Joint mobility

3 rounds:
10 Air Squats
Run 1 laps

KB Overhead walk

4 rounds
Hollow hold 15 sec
Superman 15 sec

 

 

Skill / Strength

Turkish Get Up

Push Up Progression
3 x 10 reps
Decline
Regular
Incline

 
MetCon

MR.15.08.05
5 rounds of:
10 Wall balls
10 V Ups
10 Box jumps