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
Push Jerk Demo
15:00-25:00
Push Jerk (3-3-3-3-3)
Increase every round
Pause at catch for 2 seconds
Metcon (AMRAP – Rounds and Reps)
25:00-45:00
HSPU Demo
10 AMRAP
5 HSPU
7 Box Jumps
9 KBS