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
Working for 3RM
Metcon (Time)
Double Under Work
Burpee Demo
50-40-30-20-10
Double Unders
10-10-10-10-10
Burpees