Warm-up
0-5:00
Briefing
5:00-20:00
Pick Drill
Legs
Legs/Back
Legs/Back/Arms
500m Row
I’s, Y’s, T’s
Yoga Pushups
Situps
Shoulder Press Demo
20:00-35:00
Shoulder Press (5-5-5-5-5)
Build every set
Metcon (Time)
35:00-55:00
4 RFT
400m Row
10 Pushups
20 Situps
55:00-60:00
Cool Down and Cleanup