Warm Up
Jog 2 laps/300m row
Mobilize
Lunge walk stretch… slow!
Inch worms
Burped broad jumps
Squat holds 3x45s
Banded Lat stretch

 
Strength
PULL-UPS
5 reps with weight. Last set drop the weight off and max out.
Skills
PISTOL SQUAT

 
Metcon
CF.15.12.29
21-15-9
HSPU
PISTOLS
Cash out – 800m Run (6 LAPS)