COTD – 9/1/19 – 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 3 Rounds – 25m AMRAP
With a Plate… 3 Rounds (10-45)
Run 200m
10 Walking Lunges

then 3 rounds…

10 Sledges (10-30)
10 Push Presses (20-45)(15-30)

LOSE ROUNDS
x

BUILD ROUNDS
x

STRONGER ROUNDS
x

INSANE ROUNDS
x

30-45: STRENGTH

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