COTD – 7/7/19 – C009

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

10 180 Squat Jump Cone Move
5 Power Swing

or

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

15 – 35: COTD

20min Cap

100/80/60/40/20 reps of
Double Unders or Single Unders
Rowing Meters (multiply by 10)
Pushups, first half weighted if possible (10/25/45)(bw/10/25)