1.Warm up

Row

Boxer Step

Air Squat

 

2.Mobility

Shoulder Wall Circle & Elbow Slide

 

3.Skill & Strength

Plank Twist

40 x 5

 

4.METCON

AMRAP 15min

12 V-up (A.Kenn)

12 HR Push up

12 Wallball Shot (20/14)

200 Boxer Step Jump Rope