1. 0-5 :WARMUP
   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
   

 5-15: SAQP

5 LR Barbell Curtsy Lunges
4 Banded 20y Sprints

or

DIY: Barbell Speed Work – See Sheet

15 – 35: AMRAP 15-20

5 Jump Squats
30y Sprint
Jog/Walk to Start
5 MB Slams(20/30/40)(10/20/30)
30y Sprint
Job Walk to Start
Rest :30s

—

Optional Choice or Secondary
Bike Fartlek 40s Moderate, :20s Hard