6/11/19 – WCE80

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
15/12c Bike
12 KB Swings (35/44/53)(18/26/35)
8 Man Maker (30/40/50)(15/25/35)
80y Sandbag Carry (50/80/100)(30/40/60)

MOVE

10m AMRAP – Starts IMMEDIATELY  after conditioning – rest if you need it.
5 Dips, Ring or Bar (weighted if possible)
5-8 Pullups, Ring or Bar (weighted if possible)