Warm up
3 Rounds of
5 Hanging shoulder shrugs
10 Lunges
5 Push-Ups
10 Band Good Mornings
5 Plank on hands to Squat
10 Banded pull apart
Skill 5-10 min
Pull ups
Metcon
Every 6 Minutes for 5 Rounds, complete:
7 Burpees
14 Pull ups
7 Burpees
14 KB Swings 20/12kg Scale to 16/8kg (Russian swings)
7 Burpees
Complete all 49 reps for time, rest remainder of 6 minutes
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