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
20m AMRAP
15/12 Cals Bike
20 Back Step Lunges BW
Row or Ski 300m
then 3 Rounds of
3 2KB Clean and Push Press (26/35/44)(18/26/35)
7 Weighted Situp (30/40/50)(20/30/40)