- 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
Bunny Hop Box Jump
KB/DB L-Sit Hold
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
20cal Row/Ski
8 KB/DB Single Arm Squat Snatch (26/35/44)(18/26/35)
3 Vertical Hand over Hand Rope Pulls (25/45/65)(10/25/45)
15 Ab Mat