Warm-up
0-5:00
Briefing
5:00-30:00
Standing Around the World x20
Banded Elbow Raise 2×10/10
Prone OH Sweep 2×10/10
Banded Good Mornings x20
V Ups x10
Banded Tricep Press Downs x15
Hanging Shrugs x10
KB Swing Demo
Pushup Demo
Toes to Bar Demo
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
KB Swings
Pushups
Toes to Bar