Warm Up
Shoulder Mobility
2 rounds of
Hollow/ Superman x 10
3 rounds of
High knees x 30secs
Burpee x 30 secs
MT Climber x 30 secs
Rest 30 secs
Strength
Weighted Pull-Up
5 X 3
MetCon
CF.2015.07.16 PERFORMANCE/ FITNESS
Reverse 14.5
3-6-9-12-15-18-21
Thursters (95/75#) or (43/34kg)
Bar facing burpee jump over