COTD – 7/15/19 – C009

1. 0-5 :WARMUP
   IF YOU ARE LATE YOU RISK INJURY.
2. Foam Roll Problem Area
3. Roll Over to V-Sit
4. Band Walks – Hand & Monster Walks
5. PVC Dislocations & Presses
6. PVC Leg Kicks & Sweeps
7. PVC Torso Twists at All Angles
   Cosak Lunges

 5-15: PRE COND

5 Rounds or Time Cap Hit
10 Pushups

10 Mountain Climbers

30y Sprint

Tabata

Farmer Carry (35-70)(26-53)

Row/Ski Cals

Single Unders or Double Unders

MB Slam and OTS (20-40)(15-30)