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
5-10: PRE COND
NONE – Get Setup and lets work!
12-35: CONDITIONING
GPP/BASE 3min on, 2min off:
200m Run, 8 DB/KB Burpees(26-53)(18-44), Max Bike/Ski/Row Cals with remaining time. Match or beat each round.
LOSE 3min on, 2 min off:
400m Run, 8 DB/KB Burpees(26-53)(18-44), Max Bike/Ski/Row Cals with remaining time. Match or beat each round.
BUILD 3min on, 2min off:
200m Run, 8 DB/KB Burpees(26-53)(18-44), Max 3 Pullups, 5 Pushups, 7 Squats with remaining time. Match or beat each round.
STRONGER 3min on, 2min off:
200m Run, 8 DB/KB Burpees(35-70)(26-53), Max Bike/Ski/Row Cals with remaining time. Match or beat each round.
INSANE 3min on, 2 min off:
200m Run, 8 DB/KB Burpees(35-70)(26-53), Max Bike/Ski/Row Cals with remaining time. Beat your Calories or you have 2 Rounds during rest of 5 Pullups, 10 Pushups, 15 Squats.