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
Warm up continue:
3x 20s/10s bike
Conditioning:
½ Mile run/1000M row/ski
4 Rounds:
3x10y sled push (perform 3 burpees)
3x10y sled push (perform 8 mountain climbers)
3×10 squats/10 windmill ball slams
½ Mile run/1000M row/ski
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
Cash out:
2min Dead hang
2min Plank hold
Stretch