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 SWING
CONDITIONING
3 Rounds or 22min
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20 KB Swings(35/44/53)(18/26/35)
Run 300m
30 KB Swings
20/15cal Bike
40 KB Swings
1 Sandbag Complexl (60/80/100)(30/40/60)
SBC = 10y Shoulder Carry, 1 Top Down Get Up, 10y Shoulder Carry, 1 Top Down Get Up