Back Squat (40%x5, 50%x5, 60%x5)
Metcon (Time)
3 Rounds
30 Burpees
2 min rest between rounds
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#