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
Rowing Forn
- 12-35: CONDITIONING
GPP/BASE AMRAP
5 KB Swing (26-53)(18-35), 5 Box Jump, 5 DB Push Press(20-40)(15-25). Every 3 Rounds 15/11c Bike.
LOSE ROUNDS
5 KB Swing (26-53)(18-35), 5 Box Jump, 5 DB Push Press(20-40)(15-25). Every other Rounds 15/11c Bike.
BUILD ROUNDS
8 KB Swing (26-53)(18-35), 8 Box Jump, 8 DB Push Press(20-40)(15-25). Every 3 Rounds 15/11c Bike.
STRONGER ROUNDS
5 KB Swing (44-70)(35-53), 5 Box Jump, 5 DB Push Press(25-50)(20-35). Every 3 Rounds 15/11c Bike.
INSANE ROUNDS
5 KB Swing (44-70)(35-53), 5 Box Jump, 5 DB Push Press(25-50)(20-35). Every 3 Rounds 15/11c Bike, 10 Unbroken Burpees.