6/18/19 – WCE86

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

20m AMRAP

5 KB Man Maker, Press, Back Step Lunge (26/35/44)(18/26/35)
10 Russian Triangle (10/25/45)
:20s Assault Bike All Out – fail to get 8/5cal penalty

Penalty: 5 Burpees

MOVE

7min of: 5 Heavy Goblet Squats, DB Pushes 20y