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

1 L/R Single Leg Hops with Balance Pad Hops
15 Band Lat Pulldowns

or

DIY: Barbell Speed Work
Roughly 50% of your 1RM
9×5 Bench Press
9×3 Box Squat
7×2 Deadlift

15 – 35: COTD

AMRAP 15-20
Run Around Shopping Center THEN:

(each time you finish 2 Rounds of the AMRAP Below, Roll a Dice. If you Roll a 1 or 6 you have a 300m Run!)

6 Step Ups (12/18/24)
Heavy Bag Complex:
(2x Burpee Hop Over THEN 2 Rounds of 5x Donkey Kicks, 3 Pushups)
5 Medball Front Rack Squats (30/40/50)(10/20/30)