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
:10s Plank Lines
12-35: CONDITIONING
GPP/BASE AMRAP
20/15/10/5/10/15/20…. and so on
Row/Ski, KB Swings (26/44/53)(18/26/35), Pushups
LOSE ROUNDS
After each Cal Burn, you owe 10/8c on bike
BUILD ROUNDS
Your Pushups are weighted (10/25/45)
STRONGER ROUNDS
Your Pushups are weighted (10/25/45)
Your Swings are heavier (35/53/70)(26/44/53)
INSANE ROUNDS
Your Pushups are weighted (10/25/45)
Your Swings are heavier (35/53/70)(26/44/53)
After each cal Burn, you owe 10 Unbroken Burpees – if you pause you add 3 more.