Warm-up
0-5:00
Briefing
5:00-20:00
Single Leg Knee Raise 2×10
Kneeling Kick Out 2×12
Rotating Couch Stretch 2 min
Pass Throughs x20
20:00-35:00
Front Squat (5×10)
increase weight every round
Metcon (AMRAP – Rounds and Reps)
35:00-55:00
Metcon Prep
10 AMRAP
7 KBS
7 Toes to Bar
7 Box Jumps