COTD – 8/27/19 – 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

NONE

10-35: CONDITIONING
Sprint based and lifting 8/26 TO 8/30

GPP/BASE EMOTM
EMOTM 10
0/2/4/6/8 Min: 8 Burpees
1/3/5/7/9 Min: 15 MB Slams (20-40)(10-30)

1m Rest

EMOTM 10
Sprint (60/80/100)

LOSE ROUNDS
ODD Min: Jump Rope

BUILD ROUNDS
ODD Min: 3 Pushup, 5 Squat

STRONGER ROUNDS
ODD Min: 3 Pushup, 5 Squat MB Squat (20-50)(10-40)

INSANE ROUNDS
EVEN Min: 20/15c Bike
ODD Min: :45s Plank (10-45)

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