COTD – 8/29/19 – 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

5-30: CONDITIONING
Sprint based and lifting 8/26 TO 8/30

GPP/BASE 4m on, 1m rest – 5 Rounds
In a group of 3-5

Sled Push 30y ()()

Run 60y

5 (burpee, 3 starjacks)

LOSE ROUNDS
1 Round of Burpee Starjacks

BUILD ROUNDS
5x 1 Burpee, 3 KB Swings (26-53)(18-35)

STRONGER ROUNDS
5x 1 Burpee, 3 KB Swings (26-70)(18-53)

INSANE ROUNDS
10 Pushups After Each Sled Push
5x 1 Burpee, 3 KB Swings (26-70)(18-53)

30-45: STRENGTH

Back Squat
Paused Bench
Clean, Barbell or 2 KB
BB Row
Landmine Clean and Press