Warm-up
0-5:00
Briefing
0-20:00
Ankle Mobility
Band Pull Aparts
OH Band Pull Aparts
OH Squat with band tied to rig
PVC OH Squat against rig
OH Squat Technique
Overhead Squat (5-5-5-5-5)
Increase weight every round
Metcon (Time)
30-20-10
Pistol Squats
Box Jumps
Situps