Warm-up

CB General Warm-Up

Run: 100yd
Bend: 30 banded good mornings
Push: 10 scap push ups then 10 push ups
Pull: 8 supinated pull ups
Sprint: 6x10sec bike sprints
Core Activation: 1 min each side plank
Mobility Movement: 1 min box shoulder stretch
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Weightlifting

Weighted Pull-ups (1-1-1-1-1-1-1-1 building in weight each rep)

alternate between this and the pull up. use dumbbells, hold between thighs or between feet

Weightlifting

strict press (alternate between this and the pull up)

1-1-1-1-1-1-1-1 building in weight

Metcon (Time)

3 rounds for time
100yd run
10 man makers
50 double unders