Warm Up
3 rounds
1min Skips (no rope)
10 lunge Walk
10 Squat Jumps
5 Burpees
Skill (15min)
Shoulder Torch
Y,T,W
3x15
Metcon
21/15/9
Push Up
Butterfly Sit ups
Rest 2min
21/15/9
Hand release Push ups
Jacknives
Rest 2 min
21/15/9
Pike Push Ups
Alt V Sit ups
Cool Down
1 min leg swings L/R
Couch
Calf
Hip circles
Groin
seated hamstring
Comments