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