Warm-up
0-5:00
Briefing
5:00-20:00
Pigeon Stretch
Grasshopper Lunge to Reach
5 Point Squat
Good Mornings
Quarter Squat
Half Squat
Full Squat
20:00-35:00
Back Squat (5-5-5-5-5)
*Building every set
*Increase from last week
Metcon (AMRAP – Reps)
35:00-45:00
KBS Demo
Hanging Shoulder Shrugs
Press Down
Kipping Swings
Half Pull Ups
Pull Ups
45:00-55:00
7 AMRAP
3-6-9-12-15…
KBS
Pullups
55:00-60:00
Cool Down and Cleanup