6/15/19 – WCE84

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

With a partner

Sprint 50y and jog back

Partner 2 is performing a plank.

After 10min

The sprints stay the same. P2 is doing AMRAP 5 pushups 7 squats.

MOVE

CORE 4, 8min