Warm-up
0-5:00
Briefing
5:00-15:00
Pvc Press Out 2×10
Prone Snow Angel 2×10
Prone PVC Press 2×15
Push Jerk Demo
15:00-25:00
Push Jerk (5-5-5-5-5)
Increase every round
Pause at catch for 2 seconds
Metcon (AMRAP – Rounds and Reps)
25:00-45:00
HSPU Demo
Pullup Warmup
Situp Demo
45:00-60:00
10 AMRAP
5 HSPU
7 C2B
9 Situps