Monday 14th December 2015

MOB/ACT: 
2 Rounds of 30SEC each:
Switch Hip Extenders (SHE)
T-Rotation Push Ups (TPU)
Inverted Can-Cans
Butt Bridges
Spot Inch Worms
Squat Pulls

30x Pass Throughs with stick

3RFT:
5x Pull Ups
7x Push Ups
10x OHS with Stick

TRENGTH15:

Group 1- have 1Rm Back Squat
5 Minutes to work unto 85% of 1Rm, then:

EMOM10:
Min 1:  3x Back Squats @85%
Min 2: Max Effort Chest to Bar Pull Ups

Group 2-  Don't have 1Rm Back Squat
5 Minutes to work to a heavy set of 5, then:

EMOM10:
Min 1: 5x Back Squats at worked weight above
Min 2: Max Effort Pull Ups

3RFT:
600m Run
25 Burpees
15x Jerks 60/40kg

Rest 2 minutes between rounds