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
Box Jumps for Height
15-35: CONDITIONING
Run 1 Mile
then
AMRAP Remaining Time
20 Single Unders or 10 Double Unders
5 MB Slams (20-40)(15-30)