Warm up:
Foam Roll Problem Area
Roll Over to V-Sit
Band Walks – Hand & Monster Walks
PVC Dislocations & Presses
PVC Leg Kicks & Sweeps
PVC Torso Twists at All Angles
Continue warm up:
1 Lap around building
2x:
15 Band chest flys
15 Band face pulls
15 Band push downs
Conditioning: 5min each station (rest 30s between)
Station 1:
2 KB rope seated pulls
300M run
Station 2:
8 3-Rope slams w/burpee
10 Box jump overs
8/11 Bike cal
Station 3:
30 Plank rope slams
10 T2B/Hanging leg raises
350M Row
Station 4:
2 Standing rope pulls
10 Lateral shuffle bench w/plate press
15 Burpees
Core: 2-3x
20 Box walk ups
60s Plank (lift right leg for 10s then left leg 10s; keep rotating)
20 X’s
15 Hanging leg raises
30s L/R Side plank w/10 hip dips
20 Standing russian twists
Cash out:
120s Dead hang
120s Walking lunges