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