Warm Up
Shoulder Mobility
Open T-spine
15 Good Mornings

2 rounds:
Inch Worms to Cobra
10 Plank twist
High Knees
10 Plank up and down

 

 
Skills / Strength
TGU skills review then practice
2 each arm, alternate few times

Ring Rows
3 sets of 15 reps

 

 

Metcon
MR: 15.11.24
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3… 10

Deadlift @ 50-60% effort
Push Ups

then

30 twist knee raises