Warm up:
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
Then:
1 Lap around building
20 Burpees
20 Lunges
20 Ab mat sit ups
Conditioning: 20M
2 Rounds:
40Y Sled squat row
20Y MB Squat OTS throws
20Y Side shuffles
2 Rounds:
6 HOH Rope climbs/1 Rope climb
10 Kneeling MB rotational slams
5L/R SL MB push ups
300Y Run
Burnout:
6 Rounds:
6/9 Bike cal
8 Burpees
Core: 2-3 Rounds
6,9,12 in leg holds On Coaches Count
20 In-out crunches
10 KB russian v-twists
15L/R Side plank v-ups
30 Decline plank toe taps
Cash out extra:
150 Jump ropes