Warm-up
0-5:00
Briefing
5:00-20:00
Banded Pull Aparts
OH Banded Pull Aparts
Internal/external elbow rotations
Yoga Pushups
Plank Hand Touches
Floor Press (3-3-3-3-3)
Go up in weight every round
Metcon (AMRAP – Reps)
35:00-40:00
Metcon Prep
Double Under Work
40:00-50:00
10 AMRAP
2-4-6-8-10…
Hand Release Pushups
5-10-15-20-25…
Double Unders