Warm-up
0-5:00
Briefing
5:00-30:00
Pick Drill
30:30
Scorpion
Laying Rainbow
90/90 Hold
Kneeling T-spine
V Ups
DB C&J Demo
Toes to Bar Demo
Box Jumps
Pushups
Situps
Metcon (2 Rounds for reps)
10 AMRAP
10/8 Cal Row
5/5 DB Hang Clean and Jerk 50/35
10 Toes to Bar
5 min Rest
10 AMRAP
10 Box Jumps
10 Pushups
10 Situps