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
5-30: CONDITIONING
Sprint based and lifting 8/26 TO 8/30
GPP/BASE EMOTM
EMOTM 12
Min1: 25 Ab Mats
Min2: 3x 10 Battle Rope Slams, 5 Pushups
Min3: Row 12/9
After 12m, 1m Rest
EMOTM 8
5 2KB Clean (26-44)(18-35)
5 2KB Press (26-44)(18-35)
LOSE ROUNDS
Skip the 5 Pushups, Add 1 Burpee, 4 Rounds
BUILD ROUNDS
2 Rounds on The Battle Rope, 15 Pushups each round
STRONGER ROUNDS
20 Weighted Situps Instead of Abmats (20-50)(10-40)
INSANE ROUNDS
20 Weighted Situps Instead of Abmats (20-50)(10-40)
4 Rounds on Battle Rope
Row 15/11
5 2KB Clean (26-53)(18-44)
5 2KB Press (26-53)(18-44)
30-45: STRENGTH
Back Squat
Paused Bench
Clean, Barbell or 2 KB
45-60: ASSISTANCE
5-15x Ring Pushups
3x LR (DB 3x Row and 1xPower Row)
10x KB/DB Goblet Paused Squat
Clean, Barbell or 2 KB
CASH OUT
50 Toes to Bar OR Hanging Leg Raises OR Laying Leg Raises