Warm-up
0-5:00
Briefing
5:00-20:00
Deadbugs
Split Squats
Jefferson Curl
Good Mornings
Deadlift Technique
20:00-35:00
Deadlift (3-3-3-3-3)
Same weight across
Metcon (AMRAP – Reps)
35:00-40:00
Pullup Technique
Lunge Technique
40:00-50:00
8 AMRAP
2-4-6-8-10…
Alt DB Lunges
Pullups
50:00-60:00
Cleanup and cool down