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:
Run 900y, Row/Ski 800m, 50 Pushups, 50 Box Jumps (12-24)
400y Farmer Carry (35-53)(18-35)
LOSE 20m AMRAP:
Run 1200y, Row/Ski 1200m, 25 Pushups, 25 Box Jumps (12-24)
400y Farmer Carry (35-53)(18-35)
BUILD 20m AMRAP:
Run 600y, Row/Ski 600m, 100 Pushups, 100 Box Jumps (12-24)
400y Farmer Carry (44-70)(26-53)
STRONGER 20m AMRAP:
Run 600y, Row/Ski 600m, 75 Pushups, 75 Box Jumps (12-24)
600y Farmer Carry (44-70)(26-53)
INSANE 20m AMRAP:
Run 900y, Row/Ski 900m, 75 Pushups, 75 Box Jumps (12-24)
600y Farmer Carry (44-70)(26-53)