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
Shoulder Press Demo
15:00-25:00
Shoulder Press (5-5-5-5-5)
Increase weight every round
Metcon (AMRAP – Reps)
8 AMRAP
1-2-3-4-5-6…
Chest to Bars
2-4-6-8-10-12…
Hand Release Pushups