Monday

Warm Up:
Droms
10 Push Ups
100m Run
10 Abmat Sit Ups
100m Run
10 Strict Pull Ups
100m Run
10 Back Extensions
100m Run
10 Air Squats

Mobility: 
Shoulder Mobility
Shoulder Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view

Accesssories:
Reverse Buttlerfly
3 x 10

Strength: 
Bench Press
3 @ 70%
3 @ 80%
3+ @ 90%

Metcon: 
For Time:
21-15-9
Thrusters 95/65
KB Swings 53/35
Pull Ups

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