Warm Up

3 rounds of:
Frakenstine
Inchworm to Cobra
High knees
Butt kicks
10 Partner wall ball forward throws
5 Partner wall ball side throws per side

 

Skill / Strength

5 sets of 10 reps Push Up progression
1. Incline
2. Banded assistance
3. Regular
4. Decline (increase height)

5 sets of 5 Pull Up progressions
1. Vertical bar rows / raised feet
2. Banded
3. Strict
4. Weighted
(Choose your furthest progression to start then work your way down as you fatigue)

 

MetCon

MR.15.07.03
16 mins
10 OH plate lunges
10 Ring bunny tucks