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
Help set up
10-35: CONDITIONING
BOXING WEEK 8/19 TO 8/23
GPP/BASE AMRAP 20
5x 10 Knees, 1 Burpee
Low Crawl
7x KB Complex: 2x Swing, 1x Squat (26-44)(18-35)
12/9c Bike
Jog Around bag to Knees
LOSE ROUNDS
Skip the KB Complex and Ski 10/8cals
BUILD ROUNDS
Add 15 Pushups after complex
3x 10 Knees, 1 Burpee
STRONGER ROUNDS
Complex is Heavier (26-53)(18-44)
Add 10 Pushups after complex (10-45)
3x 10 Knees, 1 Burpee
INSANE ROUNDS
3x Burpees per 10 Knees
Complex is Heavier (26-70)(18-53)
Add 15 Pushups after complex (10-45)