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 (3-3-3-3-3)
Increase weight every round
500m Row (Time)
Max Effort 500m Row