Warm Up
Shoulder Mobility
20 Jumping Jack
20 Burpee
20 Abmat situp
20 Wall ball
4 x 20secs on/ 10 secs off
L-Sit
Russian twist

 
Strength
TGU x 10x 2 (alt. hand)
Use moderately heavy weight

 
Conditioning
CF.2015.10.07 PERFORMANCE/ FITNESS
Buy-in: 3 lap run
5RFT
5 Deadlift (120%BW)
10 Lateral burpee over bar
Buyout : 500m row