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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
Warm-up continue:
½ Mile run (To WO&D trail turn around and head back)
2x:
10 Push-ups
20 Mountain climbers
10 Squats
3 Rounds:
>15 KB Sumo squat
50 SU/25 DU
14/18Cal Bike
>2 Seated rope pulls
50 SU/25 DU
14/18Cal Bike
>15 DB/KB Thrusters
50 SU/25 DU
14/18Cal Bike
Then:
2 Rounds:
10 Pull-ups
30 Plank toe taps
20 KB Deadlifts
200 SU/100 DU
20 Box Jumps/Step-ups
20 Burpees
10L/R KB clean to press
Burnout Bike circuit: Grab a partner (Partner A will bike while partner B will be in a deadhand on bar) Switch as needed
F-50/M-75Cal