COTD – 7/12/19 – C009

1. 0-5 :WARMUP
   IF YOU ARE LATE YOU RISK INJURY.
2. Foam Roll Problem Area
3. Roll Over to V-Sit
4. Band Walks – Hand & Monster Walks
5. PVC Dislocations & Presses
6. PVC Leg Kicks & Sweeps
7. 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.

3 Rounds or :15m Marker
3 Pullups
40y Farmer Carry
15 Ab Mats

15 – 35: COTD

AMRAP

5 Sandbag Shoulder Load

10 L/R Ring Mountain Climbers

ONCE EACH SIDE 5 Swings, 5 Cleans, 5 Snatches or Presses UNBROKEN – Penalty if you set it down(26/44/53)(18/26/35)