COTD – 9/9/19 – C009

0-5 :WARMUP
IF YOU ARE LATE YOU RISK INJURY.

Mobility Flow

5-30: CONDITIONING – Beat your score 9/3 to 9/6

GPP/BASE – 25m Cap – complete in anyway possible
50/40/30/20/10
Pushups
Box Jumps/Step Ups (12/18/24)
Hanging Leg Raises/Knees to Chest

LOSE ROUNDS
You have 30/20/10 but add in cals to the mix as well

BUILD ROUNDS
Weighted Pushups (bw-25)

STRONGER ROUNDS
Weighted Pushups (bw-45)

INSANE ROUNDS
Every 5 Box Jumps/Step Ups, perform 1 Burpee
Every 5 Leg Raises, perform 1 Pullup
Every 5 Pushups, perform 1 Plyo-pushup (doesn’t count towards a rep)

30-45: STRENGTH

Sets of 3 for Strength, Sets of 5 for Weight Loss, Sets of 12 for Hypertrophy.

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