Warm Up
Shoulder Mobility
Banded shoulder stretch
Push up x 10
Shoulder taps 2×20
Situp – Burpee x 10
Jump Squat x 20

 
Strength
1 X 3 Strict Press 70%
1 X 5 Strict Press 60%
3 X 3 Push Press 70%
3 X 1 Push Jerk 80%

 
Conditioning
CF.2015.10.01 PERFORMANCE/ FITNESS
TOTAL NUMBER OF REPS

3RFT
1min KBS (32/20kg)
1min Mountain climber
1min Wallball (20/14#)
1min Rest