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
SA KB Clean Practice
12-35: CONDITIONING
7MIN WORK, 1 MIN ROTATION
GPP/BASE ROUNDS
ROUND 1: Row For Distance / ROUND 2: 3 LR KB Clean(26-44)(18-35), 3 Burpees / ROUND 3: 20 Rotations, 5 Pullups
LOSE ROUNDS
ROUND 1: Row For Distance / ROUND 2: 3 LR KB Clean(26-44)(18-35), 3 Burpees / ROUND 3: 30 Rotations, 3 Pullups
BUILD ROUNDS
ROUND 1: Row For Distance / ROUND 2: 3 LR KB Clean(26-44)(18-35), 3 Burpees / ROUND 3: 20 Rotations, 5 Pullups
STRONGER ROUNDS
ROUND 1: Row For Distance / ROUND 2: 3 LR KB Clean(35-53)(26-44), 3 Burpees / ROUND 3: 20 Rotations, 5 Pullups
INSANE ROUNDS
ROUND 1: Row For Distance – Double PLUS Add 100m when you are at the 3.5m Mark / ROUND 2: 3 LR KB Clean(35-53)(26-44), 3 Burpees / ROUND 3: 20 Rotations, 5 Pullups