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)