Mobility:

Scapula Series

Warm-up:

2 Rounds

  • 15 Sit-ups
  • 15 Russian KB Swings
  • 15 Russian Lunges
  • 200m Run

Then... Burpee "Roxanne"

Skill:

Atlas Stones

Workout: 

5 Rounds of 40 Seconds Work/20 Seconds Rest

  • Atlas Stone Ground-to-Shoulder (95/75)
  • Strict Pull-ups
  • Tire Flips
  • Box Jumps (24/20)
  • 10m Shuttle Sprint