Warm Up
Mobility: Shoulder, Hip, Knee, Ankle
(Bear Walk – Duck walk)x2 — Ideal is Box Length.
15 Cross Mountain Climber
15 Low lunge twist
15 Jumping jack
Skill / Strength
Banded Core Work:
Setup: Tight bands on the bottom of the rig (Black band progress to Purple)
Elbow plank position, reach the band (band must me taut to start with)
Movement 1 : Plank front row 3 set of 10 each arms
Movement 2 : Side plank and row 3 set of 10 each side

Strict Press
Warm up to weight that 5 reps can be done with effort but no break required.
Around 60-70% effort
5 X 5 STRICT PRESS 70%

Metcon
MR.15.12.01
1 Lap run
10 Push Ups
10 Box Jumps (20″)
10 Burpees
10 OH Sandbag box step
10 Burpees
10 Box jumps
10 Push Ups
1 Lap Run