Metcon (No Measure)
Foam Roll T-Spine
Hip Mobility (coaches choose 3 movements)
Metcon (No Measure)
Tabata
Dubs
Rest 1 round
Plank
Complete all 8 rounds before switching to plank.
Metcon (Time)
Hang Squat Cleans 9-15-21
GHD sit-ups (weighted Sit-ups) 21-15-9
Push-press 9-15-21