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
5-20: PRE COND
Tic Tac Toe Relay
22-35: CONDITIONING
GPP/BASE AMRAP
10/8c Bike, 50 Rotations
LOSE ROUNDS
10/8c Bike, 50 Rotations, 15 Squat Jumps
BUILD ROUNDS
10/8c Bike, 20 Rotations, 15 Pushups, 20 Unbroken Goblet Squats (26-44)(18-35)
STRONGER ROUNDS
10/8c Bike, 20 Rotations, 15 Pushups, 10 Unbroken Goblet Squats (35-70)(26-53)
INSANE ROUNDS
15/10c Bike, 50 Rotations, 15 Pushups, 10 Unbroken Goblet Squats (35-70)(26-53)