COTD – 8/26/19 – 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

NONE



 10-35: CONDITIONING
Sprint based and lifting 8/26 TO 8/30

GPP/BASE EMOTM12
EVEN Min: 15/11c Bike
ODD Min: :45s Plank

1m Rest

EMOTM 10
5 Swings, very heavy (35-88)(26-63)
5 Ring Pullups

LOSE ROUNDS
ODD Min: Jump Rope

BUILD ROUNDS
ODD Min: 3 Pushup, 5 Squat

STRONGER ROUNDS
ODD Min: 3 Pushup, 5 Squat MB Squat (20-50)(10-40)

INSANE ROUNDS
EVEN Min: 20/15c Bike
ODD Min: :45s Plank (10-45)

7 Ring Pullups