Warm-up
Couch Stretch x30s each
Grasshopper Lunge x30s each
Bottom Goblet Squat Hold x30s
Goblet Squat x10
KB Push Press x5/5
KB Thruster x5/5
Dead bugs x20
Situps x10
V Ups x10
Metcon (Time)
21-15-9-6-3
Thrusters
V Ups
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 (10-10-10)
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
10 Toes to Bar
20 Alternating DB Snatches
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#