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 Pushup Lines or Front Resting
12-35: CONDITIONING
GPP/BASE AMRAP
40/30/20/10 DB/KB Snatch (26/35/44)(18/26/35)
20/15/10/5 Burpee Box Jump (12/18/24)
Any Remaining Time – :15s HARD Bike, :45s Moderate Bike
LOSE ROUNDS
10/8/5/3 TRIPLE Burpee Box Jump
BUILD ROUNDS
Your BURPEE BOX JUMPS turn into Weighted MB Step ups (20-40)(10-30)
STRONGER ROUNDS
Your KB/DB Snatches are heavier (/35/44/53)(26/35/44)
Your BURPEE BOX JUMPS turn into Weighted MB Step ups (20-40)(10-30)
INSANE ROUNDS
Your KB/DB Snatches are heavier (/35/44/53)(26/35/44)
Every Box Jump is a double – all reps not completed by the end of 25m are Pushups.