Warm Up

Shoulder mobility
Bearcrawl – Crabwalk x 1
40 Mountain climber
Scissor – Shuffle x 2
10 Push up – Cobra

 
Skill

HS Balance 3×20 secs
HS Kick up x 10
Wall walk x 5
Shoulder tap x 2×10

 
Strength

Front Squat @ 80%
5 X 5

 
Conditioning

CF.2015.09.15 PERFORMANCE/ FITNESS
AMRAP 12 min
9 Box Jump (24/20″)
12 Wallball (20/14#)
15 H2H KBS (20/16kg)