COTD – 8/30/19 – 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

5-30: CONDITIONING
Sprint based and lifting 8/26 TO 8/30

GPP/BASE Every 75s, 5 Rounds through
Bike 15/11
20 KB/DB Snatch (20-45)(15-35)
10 Pullups

LOSE ROUNDS
Skip the pullups – you have AMRAP Rotations.

BUILD ROUNDS
Skip the Bike – you have AMRAP 5 Pushups & 7 MB Squats (15-50)

STRONGER ROUNDS
14 KB/DB Snatch (20-55)(15-45)

INSANE ROUNDS
Bike 10/8c and perform 15 squat jumps
12 Pullups

30-45: STRENGTH

Back Squat
Paused Bench
Clean, Barbell or 2 KB
BB Row
Landmine Clean and Press