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
3x 15 situps, :45s plank
12-35: CONDITIONING
GPP/BASE AMRAP
AMRAP 10, Rest 2min, Beat Total Cals On 2nd Go around.
3 Rounds of 3 Ring Pullups, 7 Ab Mats / then 20/15c Bike
LOSE ROUNDS
AMRAP 10, Rest 2min, Beat Total Cals On 2nd Go around.
1 Rounds of 3 Ring Pullups, 7 Ab Mats / then 10/8c Bike
BUILD ROUNDS
AMRAP 10, Rest 2min, Beat Total Cals On 2nd Go around.
5 Rounds of 3 Ring Pullups, 7 Ab Mats / then 20/15c Bike
STRONGER ROUNDS
AMRAP 10, Rest 2min, Beat Total Cals On 2nd Go around.
3 Rounds of 3 Ring Pullups, 7 Ab Mats (20-50)(15-40) / then 20/15c Bike
INSANE ROUNDS
AMRAP 10, Rest 2min, Beat Total Cals On 2nd Go around.
3 Rounds of 3 Ring Pullups, 7 Ab Mats (20-50)(15-40) / then 20/15c Bike