A) Mobility and Movement Breakdown
5-10m Coach Led Mobility
Coaches Movement Breakdown
B) Metcon (20m AMRAP)
Fitness
10-20m AMRAP
10 Ring Rows
15 Push Ups
20 Sit Ups
25 Step Ups
Performance
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Weighted Step Ups (50/35)
Sport
5 RMU
10 HSPU
20 GHD Sit Ups
25 Weighted Step Ups (50/35)