6/10/19 – WCE79

WARMUP & CONDITIONING SETUP – 8min
IT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN.
IF YOU ARE LATE YOU RISK INJURY.

10-20 THORACIC OPENING ON FOAM ROLLER
:20-40 QUAD/HIP AND GLUTE SIDE STRETCH
5-10 ROLL OVER TO V-SIT
10-20 BAND LATERAL HAND WALK
10-20 BAND LATERAL/MONSTER WALK
5-10 COSAK LUNGE
10-15 KB SWING

CONDITIONING

AMRAP 20

1 Round of
500m Row/Ski
12x Burpee
20 MB Slam (20/30/40)(15/20/30)

THEN

3 Rounds of

1x Monkey Bars (If you cant do MB, Hang for :15s on a bar)
10/8 Cal Bike

MOVE

Core Blast 3 – AMRAP8