Warm-up
0-5:00
Briefing
5:00-40:00
Foam Roll
Row 30:30
Pigeon Stretch
90/90 Hold Stretch
Cat/Cow
Kneeling T Spine
Bird Dog
Ankle Hops
Double Under Work
Deadlift Technique
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
30 Double Unders
20/16 cal row
9 Deadlifts