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:
3x :20s/:10s Assault Bike, 7 Burpee, Run 300y
LOSE 20m AMRAP:
4x :20s/:10s Assault Bike, 7 Burpee, Run 300y
BUILD 20m AMRAP:
3x :20s/:10s Assault Bike, 7 Burpee Deadlifts (26-44)(18-35), 80y Farmer Carry
STRONGER 20m AMRAP:
3x :20s/:10s Assault Bike, 7 Burpee Deadlifts (35-70)(26-53), 80y Farmer Carry
INSANE 20m AMRAP:
3x :20s/:10s Assault Bike, 7 Burpee Deadlifts (35-70)(26-53), 60y Farmer Carry, 300y Run