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
5-10: PRE COND
Hinge Review – 2 KB Deadlift
12-35: CONDITIONING
GPP/BASE 20m AMRAP:
3 ROUND, 12/9c Bike, 30y Sled Push (45-135), 60y Run // 1 ROUND, 20 Pullups
LOSE 20m AMRAP:
5 ROUND, 12/9c Bike, 30y Sled Push (45-135), 60y Run // 1 ROUND, 20 Pullup
BUILD 20m AMRAP:
1 ROUND, 12/9c Bike, 30y Sled Push (45-135), 60y Run // 5 ROUND, 10 Pullup, 15 Pushup, 20 Jumping Lunges
STRONGER 20m AMRAP:
2 ROUND, 12/9c Bike, 30y Sled Push (45-135), 60y Run // 1 ROUND, 20 Pullup (weighted)
INSANE 20m AMRAP:
3 ROUND, 12/9c Bike, 30y Sled Push (45-135), 60y Run // 3 ROUNDS, 10 Pullup, 15 Pushup, 20 Jumping Lunge