- 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
MB Falling Chest Pass
5 LR SA KB Deadlift
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
2 Rounds
10cal Bike
5 KB/DB Burpee (35/44/53)(18/26/35)
Then
4 30y Shuffle Shuffle Sprint, 5 MB Slams after every other sprint (20/30/40)(18/20/30)