- 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
5-15: PRE COND
AS A GROUP – BE ON TIME OR YOU WILL BE DOING BIKE INTERVALS.
800M Row/Run/Ski
3x :20, :10 Bike
30 LR Mountain Climbers
1 L/R TGU
15 – 35: COTD
AMRAP
15 Pushups
5 Hand over Hand Vertical Rope Pulls (25/45/65)(10/25/45)
15 Pushups
Sled Medium Push Gauntlet: 3x 10y Push, 5 Pushups
(x/45/90)
Once you finish the Gauntlet, 30y All out Sled Sprint