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

:25s Work, :15s Rest. Stay at each station for 4 rounds. 2min rest before you repeat all… Go through each twice. Enjoy!

Assault Bike
3x MB Jump Squats, then 3x MB Slams (20/30/40)(10/20/30)
MB Squat Pass and Chase (20/30/40)(10/20/30)
Short Hill Sprints & Jog Down
Burpees 

MOVE

3min of Max Effort Plank