Warm-up
0-5:00
Briefing
5:00-20:00
Wrist Mobility
Split Squat Good Mornings 2×10/10
Marching Hip Bridges x20
90/90 Hold 2 minutes per side
Elbow Rotations x20
Front Squat (5-5-3-3-1-1-1)
Establish 1RM
Metcon (Time)
KB Demo
Burpee Demo
21-15-9
KBS
Burpees
Situps