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
Side Plank with OH KB/DB
12-35: CONDITIONING
GPP/BASE 2m Each : 20s to rotate – 3 rounds
10/8c row/ski
5 L/R KB Complex: SA Swing, SA Clean, SA Push Press (18-44)(18-35)
30 Knees to Bag
20/40 Rotations
LOSE ROUNDS
Drop the KB Complex to 3 Reps.
Double your rotations
BUILD ROUNDS
Perform each movement twice on the complex before changing exercises.
STRONGER ROUNDS
Go heavier on the complex (18-53)(18-44)
INSANE ROUNDS
6 rounds of 1 Burpee, 5 Knees.
Go heavier on the complex (18-53)(18-44)