COTD – 8/7/19 – C009 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 Cosak Lunges 5-10: PRE COND Ski Form 12-35: CONDITIONING GPP/BASE EMOTM with a :15s Transition MAX Row/Ski /// 8 Burpee Box Jumps LOSE ROUNDS MAX Row/Ski /// 8 Burpee Box Jumps BUILD ROUNDS MAX Row/Ski /// 3 Burpees, 16 MB Step Ups (20-40)(10-30) STRONGER ROUNDS MAX Row/Ski /// 5 Burpees, 10 MB Step Ups (30-50)(20-40) INSANE ROUNDS MAX Row/Ski /// 10 Burpee Box Jumps — Beat your Row/Ski Cals.