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
8 2KB Clean (26/35/44)(18/26/35)
20/40 Rotations
10/8cal Row/SKi
LOSE ROUNDS
Double your Rotations
BUILD ROUNDS
After each clean, perform a squat and press.
STRONGER ROUNDS
Cut your Rotations in Half
You Cleans are heavier (26/44/53)(26/35/44) and you only have 6 reps
INSANE ROUNDS
You Cleans are heavier (26/44/53)(26/35/44) and you only have 6 reps
After each clean, perform a squat and press.
Double your Rotations and make them unbroken. Each Break = 1 Burpee – you must get them done in the last 2m of your workout!