Warm Up

Shoulder mobility
3 rounds of
10 KBS
10 KB Squat
10 KB Press

 
Skill

Tripod Balance
HS Kick up x 10
Wall walk x 2
Shoulder tap x 2×10

 
Strength

4 x 20 secs hold/ 10 secs rest
LITE
Pull up hold
Ring Dip hold (bottom)
Remain in station throughout
PERFORMANCE
Do max rep pull ups and dips

 

 
Conditioning

CF.2015.08.12 PERFORMANCE/ FITNESS
15-12-9-6-3
OHS (95/75#)
HS Push Up

 
CF.2015.08.12 LITE
15-12-9-6-3
Front Squat (95/75#)
5-5-5-5-5
Wall Walk