COTD – 8/31/19 – 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 3 Rounds – 8m Work, 1m Rest
3,6,9.. Cal
3,6,9.. Swing (20-45)(15-35)
3,6,9.. Pushups

3,6,9.. Cal
3,6,9.. Snatch (20-45)(15-35)
3,6,9.. Pushups

3,6,9.. Cal
3,6,9.. Squats
3,6,9.. Burps

LOSE ROUNDS
x

BUILD ROUNDS
x

STRONGER ROUNDS
x

INSANE ROUNDS
x

30-45: STRENGTH

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