Warm-up
Walk on knees, crawl 50ft (use pad if sensitive)
V-ups
Toddler rolls
Forearm slides
Bench prep
Demo and breakdown
Metcon flow
Claim real-estate
Metcon (AMRAP – Rounds and Reps)
Wallball x20
Bench x10
DB/KB clean and Jerk x20 (10 each arm)
Amrap 20
*Start conservative and strive to maintain the same paces.
**Sets should remain unbroken until final 5m. At that point bench and Wallball might see a break.