Warm-up
0-5:00
Briefing
5:00-15:00
Kneeling T Spine
PVC Pressout
Prone snow Angel
Prone Presses
Shoulder Press (3-3-3-3-3)
Increase every round
Metcon (AMRAP – Reps)
8 AMRAP
1-2-3-4-5-6-7…
KBS
Pushups
Metcon (Time)
1k Row
15 Box Jump-Overs
150 Ft. Bear Crawl
15 Stone cleans
150 Ft. Bear Crawl
15 Box Jump-Overs
1k Row
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#