Warm Up
Back Stretch / Forward Stretch
Stretch up
Squat Twist
10 Sit Ups
Walking lunges
5 push ups
Skills / Strength
Turkish Get Up
3 sets of 3 times each arm
Pull Up Progression
5 seconds negative lower down
3 sets of top hold
3 sets of bottom hold
MetCon
MR.15.10.06
30 Wall balls
Run 2 laps with ball
20 Wall balls
Run 2 laps with ball
10 Wall balls
Run 2 laps with ball