WARM UP: 200 M run PVC Warm Up: 10 Pass thru 10 Fig 8 10 OHSQ Burgener warm up SKILL: 3:00 Drilling positions with PVC 3:00 Drilling positions with barbell

WARM UP: CTC before each movement 20 Pelvic raises 20 Walking lunges 10 Inch worn with push up 20 Air squats 10 Burpees SKILL: 16 Min UNBROKEN EMOM Min 1: