Thursday 17th December 2015

MOB/ACT: 
2 Rounds of 30SEC each:
Switch Hip Extenders (SHE)
T-Rotation Push Ups (TPU)
Inverted Can-Cans
Butt Bridges
Spot Inch Worms
Squat Pulls

30x Pass Throughs with stick

3RFT:
5x Toes To Bar
7x Push Ups
10x OHS with Stick

STRENGTH 15:
1A. Front Squat 3RM
1B. Get upside down

CONDITIONING:
Buy in: 50x Double Unders - 2 Minute Cap
21-15-9
Wall ball
Power Snatch 40/30kg
Cash Out: 50x Double Unders- 2 Minute Cap