Tuesday

 Warm-up

Run 200m
10 push ups
10 tuck jumps
Run 200m
10 shoulder press w band
10 band pull aparts (posterior)
10 pass thrus
*group stretch to follow

Weightlifting

Shoulder Press 1x5@65%
1x4@70%
1x3@75%
1x2@80%
*log in set of 2 reps

Metcon

Metcon (Time)4 rounds for time
20 wall balls (20/14 to 10/9ft)
20 box jumps (30/24)
10 HRPU
200m Run