WARM-UP:

200m run                                                    

Leg Swings                                    

Fire Hydrants                              

Shoulder Rotations

 
WOD: 

1. Weighted push ups
5 x 10

2.  Push Press
5x5 across (15mins)


3.  5RFT:
15 KBS 24/18
12 Hand Release Push ups
9 Pull ups
6 HSPU
3 Muscle ups (skip if no MU)

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