COTD – 9/11/19 – C009

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

Mobility Flow

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

GPP/BASE – 25m AMRAP
5 Rounds
20Y Farmer Carry
7 Box Jumps
1 Round
15mb Slams (20-40)(10-30)
15 Pushups
Run 200m
15 mb Squats (20-40)(10-30)
15 15 pushups
Run 200m
15mb OTS (20-40)(10-30)
15 Pushups
Run 200m
rest remaining time

LOSE ROUNDS
5/3c after each box jump

BUILD ROUNDS
Run 100m

STRONGER ROUNDS
Go heavier on the MB Reps
Run 100m

INSANE ROUNDS
Complete 50 Pullups

30-45: STRENGTH

Sets of 3 for Strength, Sets of 5 for Weight Loss, Sets of 12 for Hypertrophy.

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