Warm-up
0-5:00
Briefing
5:00-20:00
Scorpions x20
Prone Y’s x20
Prone I’s x20
Prone Press x20
Yoga Pushups x10
20:00-35:00
Floor Press (5-5-5-5-5)
*increase weight every set
Metcon (Time)
35:00-45:00
MB Front Squat
MB Press
Clean Technique
45:00-55:00
50 Wall Balls
25 Power Cleans
50 Wall Balls
55:00-60:00
Cool Down and Clean Up