Warm-up
Leg swings
Side plank x1 min
Back ext x20
Wall sit x1 min (done as a group)
Front Squat (3-3-3-3-3)
Build to 75%. Assess from there. Build each set or go across. Listen to your body and your coach.
Record heaviest set
Metcon (AMRAP – Rounds and Reps)
Amrap 12
Push-press x12
Box Jump x9
Pull-ups x6