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
2 Rope Horizontal Hand over Hand Pulls (44-80), 5 Box Jumps, 15 KB Swings (26-53)(18-44)
LOSE ROUNDS
2 Rope Horizontal Hand over Hand Pulls (44-80), 30 Step ups, 15 KB Swings (26-53)(18-44)
BUILD ROUNDS
4 Rope Horizontal Hand over Hand Pulls (44-80), 5 Box Jumps, 30 KB Swings (26-53)(18-44)
STRONGER ROUNDS
2 Rope Horizontal Hand over Hand Pulls (44-80), 5 Box Jumps, 15 KB Swings (44-70)(35-53)
INSANE ROUNDS
2 Rope Horizontal Hand over Hand Pulls (44-80), 5 Box Jumps, 15 KB Swings (44-70)(35-53) \\\ 10/7c Assault Bike Between Each Exercise.