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 (3-3-3-3-3)
Increase weight every round
Establish 3RM
Metcon (AMRAP – Rounds and Reps)
Push Press Demo
12 AMRAP
20 Push Presses 75/55
30 Air Squats