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 – Good Mornings KB
15-35: CONDITIONING
GPP/BASE 20m AMRAP:
(10m) 20 Battle Rope Alt Waves, 5 2 DB/KB Front Rack Backstep Lunges (26-44)(18-35), 15 Plate OH Bicycles
(10m) 5 Mr. Spectacular (26-44)(18-35), 10/8c Bike, 12 Ring Rows.
LOSE 20m AMRAP:
(10m) 20 Battle Rope Alt Waves, 5 2 DB/KB Front Rack Backstep Lunges (26-44)(18-35), 15 Plate OH Bicycles, 10/8 Ski Cals
(10m) 5 Mr. Spectacular (26-44)(18-35), 15/11c Bike, 12 Ring Rows.
BUILD 20m AMRAP:
(10m) 20 Battle Rope Alt Waves, 10 2 DB/KB Front Rack Backstep Lunges (26-44)(18-35), 25 Plate OH Bicycles
(10m) 10 Mr. Spectacular (26-44)(18-35), 10/8c Bike, 15 Ring Rows.
STRONGER 20m AMRAP:
(10m) 20 Battle Rope Alt Waves, 5 2 DB/KB Front Rack Backstep Lunges (35-53)(26-44), 15 Plate OH Bicycles
(10m) 5 Mr. Spectacular (35-53)(26-44), 10/8c Bike, 12 Ring Rows.
INSANE 20m AMRAP:
(10m) 30 Battle Rope Alt Waves, 5 2 DB/KB Front Rack Backstep Lunges (35-53)(26-44), 30 Plate OH Bicycles, Ski 10/8 Cals
(10m) 5 Mr. Spectacular (26-44)(18-35), 15/11c Bike, 15 Ring Rows.