Warm-up
0-5:00
Briefing
5:00-30:00
Pick Drill
30:30 Row
Power Clean Demo
Calf Stretch
Hip Flexor Hold
Hip Flexor Drive
Kickouts
High Knees
Bum Kickers
200m Run
Metcon (5 Rounds for time)
30:00-55:00
5 Rounds
Repeat every 5 minutes
20/15 cal row
200m Run
10 Power Cleans 135/95