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 (5-5-5-5-5)
Same weight across
Metcon (No Measure)
16 EMOM
Even-200m/175m Row
Odd-18 Wall Balls 20/14