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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
Row/Ski 500m
Then 3 Rounds of
7 2KB Deadlift (35/53/70)(18/35/53)
12 Pushups
5 Burpees