6/23/19 – WCE90

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

3 Rounds of
:20s of Mountain Climbers
:20s of Jump Rope

Then

3 Rounds of

8 MB Jump Squats (20/30/40)(10/20/30)
10/8cal Ski/Row
8 2KB Squat (26/35/44)(18/26/35)

MOVE

6min of Core 4