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

Metcon (AMRAP - Rounds and Reps)

20 min to complete as many rounds as possible

10 PU
20 Push Ups
30 AS
15 PU
30 Push Ups
45 AS
20 PU
40 Push Ups
60 AS
25 PU
50 Push Ups
75 AS
30 PU
60 Push Ups
90 AS