- 0-5 :WARMUP
IF YOU ARE LATE YOU RISK INJURY.
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
5-15: PRE COND
Hinge Review – KB1
15-35: CONDITIONING
GPP/BASE 20m AMRAP:
(3 ROUND) 10 Weighted Situp (20-40)(15-30) 5 MB Slams, then, (3 ROUND) 60y Sled Sprint (25/45/90), rest 15-30s between each push
LOSE 20m AMRAP:
(1 ROUND) 10 Weighted Situp (20-40)(15-30) 5 MB Slams, then, (5 ROUND) 60y Sled Sprint (25/45/90), 60y run between each set
BUILD 20m AMRAP:
(5 ROUND) 20 Weighted Situp (20-40)(15-30) 10 MB Slams, 10 MB Squats then, (1 ROUND) 60y Sled Sprint (25/45/90), rest 15-30s between each push
STRONGER 20m AMRAP:
(3 ROUND) 10 Weighted Situp (30-50)(20-40) 5 MB Slams, then, (2 ROUND) 60y Sled Sprint (45/95/135), rest 15-30s between each push
INSANE 20m AMRAP:
(1 ROUND) 10 Weighted Situp (30-50)(20-40) 5 MB Slams, 10 MB Squats then, (1 ROUND) 60y Sled Sprint (45/95/135), 60y run between each set