Monday 21st December 2015

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

90 Seconds Pass Throughs with stick

3RFT:
5x Pull Ups
7x Push Ups
10x OHS with Stick

STRENGTH15: Back Squats
Work up to a heavy double
Inbetween every set, get upside down.

CONDITIONING 15:
In Pairs- 5RFT:
Athlete 1- 8x Pull ups
Athlete 2- 8x Thursters 40/30kg

Rest 2 Minutes

Individually
3RFT:
300m Run
30 Seconds Rest