Warm Up

Shoulder Mobility
Foam rolling
1min DU
3 rounds of
10 push up
10 Airsquats
4x20secs/10
L-sit
Russian twist

 
Strength

Back Squat 80%
5 X 5

 
Conditioning

CF.2015.09.03
4 RFT
1min Row for cal
1min KBS (32/20kg)
1 min Ball slam (20/14#)
1min rest