Warm-up
- 3 Rounds
- 200m Run
- 15 Air Squats (5 Narrow/5 Neutral/5 wide stance)
- 10 PVC shoulder rolls
- 5 Scap Pull Ups Rotator cuff warm up (2×2.5lb plates)
- 2 Rounds
- 10 Front Raises
- 10 Side Raises
- 10 Internal/external rotation
- 10 Presses
- 1:00 KB Ankle Stretch
METCON
- Complete as many rounds as possible in 20 mins of:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats