Warm Up
Shoulder Mobility
Joint mobility

Run 2 laps
Plank work:
2 rounds:
Plank on hands 30 secs
Side plank 30 secs each side

 
Skills / Strength
PUSH UP PROGRESSION
Choose appropriate scaling:
1. Incline
2. Band assistance
3. Regular push up
4. Decline push up
5 X 5

 
STRICT PRESS 80%
Work up to heavy single the 5×3@80%
5 X 3

 
Metcon
MR.16.01.26
10 Mins AMRAP:
30 Kettbleswings
20 Wood chops
10 Box jumps