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:
20/15cal Row, 20 DB or KB Snatch (26-44)(18-35), 10 Hanging Leg Raises
LOSE 20m AMRAP:
20/15cal Row, 10 DB or KB Snatch (26-44)(18-35), 10 Hanging Leg Raises, 20/15cal Bike
BUILD 20m AMRAP:
15/11cal Row, 20 DB or KB Snatch (26-44)(18-35), 20 Hanging Leg Raises
STRONGER 20m AMRAP:
15/11cal Row, 20 DB or KB Snatch (35-53)(26-44), 10 Hanging Leg Raises (14-30)(10-20)
INSANE 20m AMRAP:
20/15cal Row, 20 DB or KB Snatch (35-53)(26-44), 10 Hanging Leg Raises (14-30)(10-20), Every other round run 600m