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
:10s Pushup Lines or Front Resting
12-35: CONDITIONING
GPP/BASE AMRAP
Run 1 mile
Then 7 MB Slams (20-40)(10-30),30 KB Marches (26-52)(18-35), 10/8c bike
LOSE ROUNDS
You have 15 starjacks after each exercise.
BUILD ROUNDS
Run 1/2 a mile
STRONGER ROUNDS
Your KB marches are heavier(/35-53)(26-44)
Run 1/2 a mile
INSANE ROUNDS
Your KB marches are heavier(/35-53)(26-44)
After your KB marches, clean the weights up and do 30 more in a front rack. If you set the weight down at any point, you owe 1 burpee per set down after completing all marches.