6/20/19 – WCE88

1. 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 ALT SWING

CONDITIONING

4 Rounds (ABAB) – 4m Intervals – 1min rest between rounds

Round A (AMRAP)
3 Slam, 3 Jump Squat, 3 Rotational Slams (20/30/40)(10/20/30)
40y Sled Push (Medium) (0/45/90)

Round B (AMRAP)
5 Devils Press(15/25/35)(10/15/25)
200m Row/Ski

MOVE

1 Mile or 1/2 Mile Run for Time (RECORD SCORE)
*1 Mile is Murph Mile, 1/2 Mile is to W&OD and Back)