Warm-up
0-5:00
Briefing
5:00-30:00
Pick Drill
Row 30:30 x5
Hollow Rocks
Deadbug Leg Raises
Banded Lat Pressdowns w/PVC
Lat Pressdowns
Knee Raises
Leg Raises
Toes to Bar
Burpee Technique
Metcon (AMRAP – Rounds and Reps)
20 AMRAP
8 Toes to Bar
10 Burpees
14/12 cal Row