Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single DL 2×15 Banded Reverse Lunge 2×15 Monster Walks 2×30 30:00-55:00 Metcon (5 Rounds for distance) 5:00-4:00-3:00-2:00-1:00 Row for Distance After each round 30s Plank 30s Side Plank R 30s Side Plank L
