Warm-up
Calf Stretches
Hold bottom of squat 1 minute
Squat therapy
Pass Throughs x10
Sots Press with PVC x10
Overhead Squat Technique
Overhead Squat (15 minutes to establish heaviest lift for the day)
Metcon (Time)
3 RFT
100 ft Farmers Carry
30 Situps
30 KBS