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
5-10: PRE COND
Ski Form
- 12-35: CONDITIONING
GPP/BASE AMRAP
800m Run // 5 Rounds: 5 Pullups, 10 Pushups, 15 Squats // 800m Row/Ski // 8 Hand over Hand Vertical Rope Pulls (45-70)(25-45)
LOSE ROUNDS
800m Run // 3 Rounds: 5 Pullups, 10 Pushups, 15 Squats // 800m Row/Ski // 5 Hand over Hand Vertical Rope Pulls (45-70)(25-45)
BUILD ROUNDS
600m Run // 7 Rounds: 5 Pullups, 10 Pushups, 15 Squats // 600m Row/Ski // 8 Hand over Hand Vertical Rope Pulls (45-70)(25-45)
STRONGER ROUNDS
600m Run with MB (30-50)(20-40) // 7 Rounds: 5 Pullups, 10 Pushups, 15 Squats // 600m Row/Ski // 8 Hand over Hand Vertical Rope Pulls (45-70)(25-45)
INSANE ROUNDS
800m Run MB (30-50)(20-40) // 5 Rounds: 5 Pullups, 10 Pushups, 15 Squats // 800m Row/Ski // 8 Hand over Hand Vertical Rope Pulls (45-70)(25-45)