Warm Up
Mobility: Shoulder, Hip, Knee, Ankle
Bear Walk
Inch Worm to Cobra
20 Plank twist

3 rounds of 20 sec plank holds

 

 

Skills / Strength
5 x 5 Pull Up Progression
Push Press Warm Up to about 60-70% effort.
5 X 5 PUSH PRESS
 
Metcon
MR.15.12.08
5 min rowing for calories

90 sec rest

3 minutes Kettlebell Swings

Score: calories plus reps of KBS