6/21/19 – WCE89

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

20m AMRAP

4 Rounds of Rowing Intervals (20:10)
10y DB Bear Crawl (20/30/45)(10/20/30)
4 Rounds of 40y Sprint/Jogs
20 Body Weight Squats

MOVE

6min of: 3-5 Ring Pullups & 5-10 Pushups