Warm Up

Shoulder Mobility
Partner push ups x 20
Inverted KB Walk x 2
Burpee box jump x 20

 

Strength

30min to work on below:
Weighted Pull-Up
5 X 3 Weighted Pull-Up
Work on 0320 tempo
1 count at bottom
2 count pulling up
3 count

Handstand Push-Ups Max Rep
Max Reps of unbroken Handstand Push-ups
Perform max rep kipping HSPU in one set

 

MetCon

CF.2015.07.11 PERFORMANCE/ FITNESS
For Time
2 x 500m row rest 1min between rounds
50 Toes to Bar
50 Push Press (40/30kg)