Warm Up
Shoulder mobility
Bearcrawl – Crabwalk x 1
40 Mountain climber
Scissor – Shuffle x 2
10 Push up – Cobra
Banded Lat stretch

 
Strength
BENCH PRESS
5 X 10

10 – increase weight
8 -increase weight.. 5 – …3 -…1
 
Metcon
CF.15.10.27 PERFORMANCE
Row
Burpees over the rower
500m and 20 Burpees
400m and 15
300m and 10
200m and 5
100m

Scale to normal burpees.