Warm-up
0-5:00
Briefing
5:00-20:00
Single Leg Knee Raises 2×15
Kneeling Kick Out 2×15
Rotating Couch Stretch 2 min
Front Squat Demo
20:00-30:00
Front Squat (8-8-8-8-8)
Increase weight every round
Metcon (AMRAP – Rounds and Reps)
30:00-40:00
Retcon Prep
40:00-50:00
10 AMRAP
10 DB Snatches
15 Box Jump Overs