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
AMRAP 18 – Every 2min Add 2 Total Reps per Movement (Not bike)
6 LR Alt Scissor Rows (26/35/44)(18/26/35)
4 Push Press (26/35/44)(18/26/35)
10/8 Cal Bike
MOVE
10m (Two 4m Rounds with 1m Rest)
Reaction Shuffle Drill & Shadow
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