Warm Up
Jog, side step, hop, skip,
Wheelbarrows, partner jump overs
Cartwheels
Mobility
Mobility:
KB halo 3×10 each side
Banded OHS work to narrow then to wide x3
Donkey kicks x10
x3

Hollow position arm rotations 3×10 rotations
Superman position arm rotations 3×10 rotations

 
Skills / Strength
Strength:
L – seated barbell press 3×10
Little plate row, rotate to s.press, s.press 3×8
Box HS
Box walking rotations
wall facing wall walk
kick up to wall

 
Metcon
GYM.16.05.12
Max out L-sit hold then…

5 rounds
1 lap OH plate walk
10 push ups
30s hollow hold