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 – Good Mornings KB
15-35: CONDITIONING
GPP/BASE 20m AMRAP:
10 Ab Mats, 15 Rotations, 5 MB Slams(20-40)(15-30)
LOSE 20m AMRAP:
10 Ab Mats, 30 Rotations, 5 MB Slam (20-40)(15-30)
BUILD 20m AMRAP:
10 Ab Mats, 15 Rotations, 5 MB Slam, 10 MB Squats (20-40)(15-30)
STRONGER 20m AMRAP:
10 Ab Mats, 15 Rotations, 5 Over the Shoulders (50-100)(40-60)
INSANE 20m AMRAP:
10 Ab Mats, 15 Rotations, 5 Over the Shoulder (50-100)(40-60) 5 MB Slam (20-40)(15-30),