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
5-15: PRE COND
Hinge Review – KB1
15-35: CONDITIONING
GPP/BASE 20m AMRAP:
(1 ROUND) Row 300m, 300m Run, then (3 ROUNDS) 12 KB Swing (35-53)(18/35), 12 Walking Lunges, 12 Pushups.
LOSE 20m AMRAP:
(3 ROUND) Row 300m, 300m Run, then (1 ROUND) 12 KB Swing (35-53)(18/35), 12 Walking Lunges, 12 Pushups.
BUILD 20m AMRAP:
(1 ROUND) Row 300m, 300m Run, then (5 ROUND) 12 KB Swing (35-53)(18/35), 12 Walking Lunges, 12 Pushups.
STRONGER 20m AMRAP:
(1 ROUND) Row 300m, 300m Run, then (5 ROUND) 12 KB Swing (45-70)(35/53), 12 Walking Lunges, 12 Pushups.
INSANE 20m AMRAP:
(3 ROUND) Row 300m, 300m Run, then (3 ROUND) 12 KB Swing (44-70)(35/53), 12 Walking Lunges, 12 Pushups (10-45).