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 9/3 to 9/6
GPP/BASE 3 Rounds – 12m on – rest 1m, then beat your rounds in 12 more min.
Run 200m
3 Burpee Over the Shoulders (40-60)(30-50)
2 L/R 1KB Clean, Squat, Press (26-53)(18-35)
8/5c Bike
LOSE ROUNDS
Skip the KB Work
BUILD ROUNDS
Skip the run
Add 1 extra rep per side for KB Work.
STRONGER ROUNDS
Skip the run
Go heavier on the KB (26-63)(18-44)
Go heavier on the MB (40-100)(30-60)
INSANE ROUNDS
NO Burpee over the shoulder
3 Shoulder Loads, 3 Burpees (80-150)(40-100)
30 DU or 60 SU before the bike. Anytime you break, add 2/1c.
30-45: STRENGTH
Sets of 5
Back Squat
Paused Bench
Clean, Barbell or 2 KB
BB Row
Landmine Clean and Press
50-60: ASSISTANCE
50y Front Rack Carry, 50y Farmer Carry
7x 3 Swing, 1 Squat
CASH OUT
3x :30s Heavy Planks