Warm Up
10 soccer throws (use wallball)
10 burpees
100 single unders
Warm up to 3 x 3 @ 100% shuttle run each.
Skill / Strength
Push Press practice
Pull Up
5 x 5 with 2 seconds top hold for each rep
MetCon
MR.15.09.10
15 mins AMRAP
700m row buy in
7 burpees
7 KBS
7 sit ups