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: 4X
20s Plank
20s Shoulder taps
20s Push ups
60Y SA OH plate walk
COTD:
300M Run
>50 Weighted KB/DB lunges
12/9c Bike
>40 Box jumps
300M Run
>30 KB Swings
12/9c Bike
>20-3 count rope slam burpees
300M Run
>10-2 push up to burpee
12/9c Bike
>10 Weighted russian V-up twists
300M Run
>20 Windmills
12/9c Bike
>30 Hanging leg raises
300M Run
>40 Weighted sit ups
12/9c Bike
>50 Decline plank toe taps
Strength: 10-15 mins (3 Rounds)
8 Man-Makers
8-10 Landmine squat
6-8 SA Landmine press
8-10 Reverse DB flys
Cash out: If time available
100 Pulsing squats
100 Pulsing lunges
120s Deadhang