Warm-up
90/90 Breathing
Squat & Reach 5×10 sec
Weightlifting
Back Squat
x8 @ 60%
x4 @ 70%
x3 @ 75%
x2 @ 80%
2×3 @ 85%
Metcon
AMRAP 10
Metcon (AMRAP – Reps)
Tabata
KBS
Burps
Dubs
Rest one round
Warm-up
0-5:00
Briefing
5:00-15:00
Kneeling T Spine Rotations Against Wall x10/10 Both Directions
Pvc Press Out 2×10
Prone Snow Angel 2×10
Prone PVC Press 2×15
Shoulder Press Demo
15:00-25:00
Shoulder Press (8-8-8-8)
Increase weight every round
Metcon (5 Rounds for time)
Every 3 minutes for 5 rounds
9 DB/KB Thrusters
45 Double Unders
9 DB/KB Thrusters
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#