COTD – 8/19/19 – C009

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

Cosak Lunges

 5-10: PRE COND

:5s Hollow Hold Line

 12-35: CONDITIONING

GPP/BASE AMRAP
50 Speed Knees to bag
5 Ring Pullups
3 Mr. Spectacular (26-44)(18-35)
10 Ab Mats

LOSE ROUNDS

Add 20 Mountain Climber’s.

BUILD ROUNDS
Add 2 reps to Mr. Spectacular

STRONGER ROUNDS
Mr. Spectacular is heavier (26-53)(18-44)

INSANE ROUNDS
Add in 3 Burpee Pullupss to your Pullups.

Mr. Spectacular is heavier (26-53)(18-44)

Burn 50/38c on bike at some point, can be partitioned.