COTD – 9/5/19 – C009

0-5 :WARMUP
IF YOU ARE LATE YOU RISK INJURY.

Mobility Flow

5-30: CONDITIONING – Beat your score 9/3 to 9/6

CLASS DUTIES FOR SETUP
1. TIRE OUTSIDE
2. SLEDGES OUTSIDE
3. BOXES IN MIDDLE OF GYM – 24″

GPP/BASE 2.30m per group – beat your cals on Group A. :45s transition. 4 Rounds
GROUP A
Run 200m
Move your two sandbags or medball across the room (over the obstacles), and  back to starting point. (30-60)(60-100)
Remaining Time cals on bike

GROUP B
Run 200m
Sledge Run – 100m
16 Sledges (10-30)
Rest remaining time

LOSE ROUNDS
Skip the sledge run, run 400m

BUILD ROUNDS
Skip the runs, perform 3 Rounds of 10 Pushups, 10 Lunges

STRONGER ROUNDS
Skip the runs, perform 3 Rounds of 10 Pushups, 10 KB Lunges (26-44)(35-53)

INSANE ROUNDS
Get 10 Pullups done on Round A
Get 5 Burpees done on round B.

30-45: STRENGTH

Sets of 5 for Strength, Sets of 8 for Weight Loss, Sets of 10 for Hypertrophy.

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