Warm Up

Shoulder Mobility
Wrist-elbow-shoulder rotation
Steering wheel x 4
Plate finger hold 2×15 secs each hand
Butt-kick-high kneesx2

 
Strength

1 x 5 @ 50% bottom paused 3 counts
1 x 7 Front Squat @ 60%
3 x 5 @ Front Squat 80%

 
Conditioning

CF.2015.09.30 PERFORMANCE/ FITNESS
AMRAP 10 min
6 Deadlift (BW)
9 Bar facing Burpee
36 Double Unders